Different Techniques for Reducing Anxiety
Anxiety and panic attacks are very common among people, and teenagers, struggling with mental illness. While panic attacks feel scary and unending in the moment, there are some techniques to both help curb attacks in the moment and work to prevent future anxiety attacks.
- Concentrate on breathing in and out, counting to 5 with each inhale and exhale. Feel the air entering your lungs, your chest expanding and contrasting with each breath. Do this until you feel your anxiety level reduce dramatically.
- Focus on the now, and the physical space you’re occupying. What is around you? What objects can you see?
- Perform a body check. This is a common yogi techniques. Take time to close your eyes, or focus on a single point in front of you. Then start with your toes and just feel them, take a moment to feel what they’re touching and how they’re feeling. From there, slowly move up the body, feeling the air, the texture, how each piece of you feel. This technique will help you ground yourself and become more aware of your body and what you’re feeling.
You’re not going to master the rest of your life in one day. Just relax. Master the day. Then just keep doing that every day.
- Moving beyond the body check, incorporate meditation into your lifestyle. Even taking a few moments each day to close your eyes and become aware of your body will help declutter your mind and alleviate stress.
- Practice self care. It’s okay to say no to certain obligations to make time for yourself. Always put yourself first.
- Make sure you get enough sleep. Many studies have shown that a lack of sleep can work to increase anxiety throughout the day. This is an important element of self care, and making sure you allow yourself enough time each night to rest.
- Take advantage of the benefits of Lavender oil. Lavender is a powerful scent that can help relax. Spray some oil on your pillow before bed to help you fall asleep. You can also use it in an oil diffuser to help infuse the space with Lavender.
- For panic attacks or increased anxiety, use the gif below to help slow your breathing. Breathe in as the shapes grow and release your breath as the shapes collapse.