Anxiety Management Techniques
I run regular workshops at the university on anxiety management where I go over a range of techniques. These are the most effective universally.
Deep Breathing: if there is one technique to learn for reducing anxiety it is deep breathing (aka diaphragmatic breathing, yoga breathing, belly breathing, etc). This can help activate the part of your brain that controls relaxation. To practice, sit comfortably or lie down. Put one hand on your chest and another on your bellybutton. Breathe in slowly from your diaphragm and feel your belly expand. Then breathe out very slowly and feel your body start to calm. If you do it correctly your belly hand will move out while your chest hand stays in place. If you can't get it right away don't get frustrated, just take a break and try again later. But once you do get it, you can apply it in all sorts of key situations, and as a foundation for deeper relaxation.
Plan: sometimes we are anxious over the future or things that are happening in our lives, and it can be helpful to channel some of the anxious energy into planning. If you are worried about a certain outcome, try to plan what you would do in case it came true. If you know the route you will take when something unfortunate happens ahead of time, it can help reduce your anxiety, even if that alternate route isn't ideal.
Mindfulness: this is a larger approach to anxiety management that involves focusing on your present moment experience. We are often consumed with the past and the future rather than what we are doing right here and now. To practice mindfulness, close your eyes and take time to experience the current moment through each sense individually. What do you hear, feel, taste, smell, and see that you were tuning out? Did you feel more engaged or at peace? Mindfulness is something that can be worked on more in depth in therapy, but can be as simple as taking time to focus on the present in times of anxiety as a simple diversion, or as big as making a large scale change to how you choose to live.
Practice: if you are anxious about some kind of performance, practice to the point that it becomes automatic. This is enhanced when you can do it in the actual environment you will be performing in. For example, if you are nervous about a test, then take practice tests in the actual room, or go further and practice the entire routine you will have leading up to the test. This can be applied for almost anything and do wonders for confidence and ability to relax.
Visualize: sports psychologists work with athletes to visualize success in preparation for a big event. We can do the same thing where we visualize the situation, and work through our anxiety for that situation in fantasy. Give this a try in combination with actual practice if possible for bigger results.
Reassurance: sometimes anxiety is caused by fearing the 1% chance worst-case scenario of something. For help, work on reassurance that you will be OK whether you succeed or not. If you don't believe you will be, then figure out how to be ahead of time. There are very few things in life that truly are devastating, life-altering blows.
Embrace Impermanence: another way to reassure yourself is knowing that the state you are in is temporary. The Buddhists have this right: all things are impermanent. If you are anxious now, remember that this time will pass as all things do. It is part of a natural cycle in our lives.
Deep Breathing: if there is one technique to learn for reducing anxiety it is deep breathing (aka diaphragmatic breathing, yoga breathing, belly breathing, etc). This can help activate the part of your brain that controls relaxation. To practice, sit comfortably or lie down. Put one hand on your chest and another on your bellybutton. Breathe in slowly from your diaphragm and feel your belly expand. Then breathe out very slowly and feel your body start to calm. If you do it correctly your belly hand will move out while your chest hand stays in place. If you can't get it right away don't get frustrated, just take a break and try again later. But once you do get it, you can apply it in all sorts of key situations, and as a foundation for deeper relaxation.
Plan: sometimes we are anxious over the future or things that are happening in our lives, and it can be helpful to channel some of the anxious energy into planning. If you are worried about a certain outcome, try to plan what you would do in case it came true. If you know the route you will take when something unfortunate happens ahead of time, it can help reduce your anxiety, even if that alternate route isn't ideal.
Mindfulness: this is a larger approach to anxiety management that involves focusing on your present moment experience. We are often consumed with the past and the future rather than what we are doing right here and now. To practice mindfulness, close your eyes and take time to experience the current moment through each sense individually. What do you hear, feel, taste, smell, and see that you were tuning out? Did you feel more engaged or at peace? Mindfulness is something that can be worked on more in depth in therapy, but can be as simple as taking time to focus on the present in times of anxiety as a simple diversion, or as big as making a large scale change to how you choose to live.
Practice: if you are anxious about some kind of performance, practice to the point that it becomes automatic. This is enhanced when you can do it in the actual environment you will be performing in. For example, if you are nervous about a test, then take practice tests in the actual room, or go further and practice the entire routine you will have leading up to the test. This can be applied for almost anything and do wonders for confidence and ability to relax.
Visualize: sports psychologists work with athletes to visualize success in preparation for a big event. We can do the same thing where we visualize the situation, and work through our anxiety for that situation in fantasy. Give this a try in combination with actual practice if possible for bigger results.
Reassurance: sometimes anxiety is caused by fearing the 1% chance worst-case scenario of something. For help, work on reassurance that you will be OK whether you succeed or not. If you don't believe you will be, then figure out how to be ahead of time. There are very few things in life that truly are devastating, life-altering blows.
Embrace Impermanence: another way to reassure yourself is knowing that the state you are in is temporary. The Buddhists have this right: all things are impermanent. If you are anxious now, remember that this time will pass as all things do. It is part of a natural cycle in our lives.
