Five Effective Techniques to Try Anytime, Anywhere
The National Institute of Mental Health (NAMH) estimates that 31% of U.S. adults may experience an anxiety disorder at some point in their lives. If we let anxiety spiral out of control without proper management, the symptoms may worsen. Moreover, anxiety can affect our relationships with partners, family, and friends and disrupt our work. To ease anxiety, consider trying one or more of the following self – soothing techniques.
Worry Jar
Caitlin Anderson, a licensed independent clinical social worker, explains, “Excessive worry is a symptom of anxiety. The worry jar exercise helps you stop ruminating by facing your thoughts and then distancing yourself from them.” Close your eyes and imagine the following steps:
- Write down your worries on a piece of paper.
- Fold the paper several times.
- Put the folded paper into your worry jar.
- Put the lid on the jar and set the jar aside.
This exercise can be done through guided imagery or with a pen, paper, and a recycled jar. Physically setting aside the sealed jar with your worries out of sight symbolizes taking control of your reaction to those worries and letting them go.
Positive Affirmations
Positive affirmations are short, powerful statements that help you challenge negative thoughts. Affirmations boost our self – confidence and help us focus on the positive rather than dwelling on the negative. It takes practice, but over time, you’ll notice a difference. First, choose an affirmation you want to focus on, such as:
- I feel grounded in this moment.
- I am not my thoughts.
- I will focus on today and take things one at a time.
- I am worthy of love.
- I trust myself.
- I allow myself to take a break.
- I let go of harmful and negative thoughts.
Slowly repeat your chosen affirmation five to ten times, allowing yourself to truly feel and absorb the message. Take a deep breath between each repetition to connect more deeply with your body in the moment.
Journaling
“Journaling can help you sort through your thoughts and feelings and gain a new perspective on them,” Anderson explains. “Whether you’re scribbling down a to – do list for the next day or engaging in a long – form reflection, journaling helps us slow down, calm down, and put challenges into perspective.” There are different journaling formats. Try the following methods and change your journaling approach as needed to stay motivated.
- Make lists.
- Write down things you’re grateful for.
- Create a poem or a song.
- Incorporate pictures to express your feelings or thoughts.
- Write a letter to someone.
- Write a letter to your future or past self.
- Write a story with yourself as the main character.
- Create a bullet journal.
- Use writing prompts.
Mindfulness Moments
Need a breather? Do this free 2 – minute meditation for instant calm – or choose another from our guided meditation library to feel your best.
Body Anchoring
This self – soothing technique is particularly effective in the moment when you feel stress and anxiety rising or getting out of control.
Here are several ways you can anchor yourself through your body:
- Pick up an object and observe it. How heavy or light is it? Is it soft or hard, smooth or rough? What’s its texture like? Does it have edges? Does it have a smell?
- Focus on the sensations of whatever is touching your body. If you’re standing, how do your toes and the ground beneath them feel? If you’re sitting in a chair, is it soft, hard, or comfortable? How do the clothes you’re wearing feel?
- Place your hands under running water. Notice the feeling of the water flowing over your palms and between your fingers. Is the water hot or cold? Is it a gentle stream or a strong current?
- Smell a favorite scent. Pay attention to its notes. Maybe it’s a candle, a piece of clothing, a flower, or a perfume.
Breathing Exercises
When we’re anxious, our breathing often becomes rapid and shallow, depriving our bodies of the necessary oxygen. This creates a cycle: we feel anxious, breathe shallowly, become more anxious, and then breathe even worse.
Breathing exercises allow us to take control of our breathing in the moment, which helps us feel better both physically and mentally.
The box breathing method is a simple breathing exercise you can do anytime. It’s called box breathing because it consists of four equal parts: exhale for a count of four, hold your empty lungs for four beats, inhale for four beats, hold your breath for four beats, then exhale again and repeat.
What This Means for You
If you’re experiencing persistent anxiety, you’re not alone. The coping strategies above can help rein in excessive worry. However, if you find you can’t control your anxiety, we recommend seeking help from a therapist. Together, you’ll identify common anxiety triggers, develop a treatment plan, and find healthy ways to cope with persistent anxiety.