Do you need help with anxiety? Many clients come to us for support, not knowing that the discomfort they are feeling is often related to anxiety. It’s quite common for people to unknowingly suffer, left with questions about why they are experiencing such discomfort, and if there is anything that will help. We wrote this blog to help you understand the signs and symptoms of anxiety and to teach you some specific techniques that can help relieve the symptoms of anxiety.
What Is Anxiety?
Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure (as defined by the APA). Signs that you might be suffering from anxiety include mind racing and overthinking past or future thoughts. For example, dwelling on something from the past with thoughts like “I shouldn’t have said that” or worrying about the future with thoughts like “something terrible is going to happen.” It is also common to experience physical sensations in the body. Some physiological manifestations of anxiety include: a pit in the stomach, nausea, wobbly legs, tensed body, trembling, shaking, sweating, shallow breathing, and increased heart rate. If you are experiencing physiological distress please check with your doctor to rule out any health concerns.
In addition to these symptoms, there are also common behaviours associated with anxiety such as avoiding situations and/or people.
3 Grounding Techniques to Use For Anxiety
Anxiety is very common and although it is intense, a number of people experience it daily. If you find yourself experiencing symptoms of anxiety, try practicing these 3 grounding techniques and revisit them as frequently as you need.
1. Grounding the Body
When experiencing physiological sensations associated with anxiety it is important to relax your body and ease any tension by grounding yourself.
Ideally in bare feet or socks, place your feet firmly on the ground and lightly push down into the floor for 5 seconds, then release the tension for 5 seconds. Please use caution if you have any foot or ankle injuries.
2. Box Breathing
Box breathing is a technique that allows you to concentrate on your breathing and bring your heart rate back to normal during sensations of anxiety. It is also a great technique to help you refocus or relieve stress.
When practicing box breathing, you will direct yourself to breathe in and out in intervals, continuing the process for as long as you feel necessary. We suggest that you have something tangible to direct your breathing intervals, such as writing out a diagram that you can easily follow.
3. Utilize the 5 Senses
Using your senses to turn your focus to something other than your feelings of anxiety will help calm both your mind and your body. The 5 senses include sight, hearing, smell, taste, and touch. Here are some examples of how you can utilize each of these senses:
Sight: Looking at something in your environment that you find comforting, such as a photograph or nature.
Hearing: Listen to something that will calm you such as relaxing music.
Smell: Find something that has a pleasant smell and is not overpowering, and keep it near you.
Taste: Eat something that is tasty and soothing like dark chocolate.
Touch: Feel a fabric or texture that you enjoy.
Additional Resources For Anxiety
For additional information and resources on anxiety, you can visit this website. If you are in need of additional support, please consult with a mental health professional. Click here to connect with a Dochas Psychological Professional.
Disclaimer
Information provided through Dochas Psychological Services blogs or vlogs are meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
About Dochas Psychological Services
Dochas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dochas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
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