My 3 favorite coping skills for anxiety
The 5-4-3-2-1 grounding technique
One of my favorite techniques for anxiety is the grounding technique called 5-4-3-2-1, it helps you to ground into the present moment by using your 5 senses. Here is how it works:
First you want to find 5 things you can see, do this as slowly as possible. Even make it challenging for yourself by adding a rule, 5 things that are red or 5 things that are square.
Next you want to find 4 things you can touch, again do this slowly don’t rush it! Find 4 different textures and describe what each thing feels like. Is it soft, smooth, or maybe rough? Is it hot or cold? Does your hand glide over it or does your skin catch on certain areas?
Next you want to find 3 things you can hear. Sit quietly and observe the sounds around you. If you’re alone in your room notice the hum of your computer, the whooshing of the fan, notice the sound of your breathing. You can even make noise if it’s deathly quiet, you can press on your keyboard or type on your phone.
Almost done now, find 2 things you can smell. If you’re out and about this may be easier, notice how the outside air smells or the building you’re in. Maybe you have some hand sanitizer you can smell or lotion. A favorite candle or perfume. Even a pet who may be sitting nearby.
Lastly find one thing you can taste, and water does count! When you find one thing you can taste be sure to describe the flavors to yourself and really take your time noticing it.
Once you’re all done sit and notice how you’re feeling after, do you feel more present? Did the voices in your head quiet even a bit? What would you rate your anxiety level now out of 10? Even dropping it to a 9 is better than a 10.The dropping anchor technique
This next technique is a skill from Acceptance and Commitment Therapy and is one of my favorites to shared with anxious clients. Dropping anchor can be remembered through the acronym ACE.
A - Acknowledge thoughts and feelings
C - Connect with your body
E- Engage in an activity
You want to first acknowledge your thoughts and feelings, you can do this by saying “I’m noticing anxiety right now” or “I’m having the thought that this is too scary or hard”.
Next you want to connect with your body, you can do this by stretching, moving your arms or legs around, wiggle your fingers or toes, do anything that helps you to feel connected to your body.
Lastly engage in an activity, whether a new one or one you were already trying to do before the anxiety kicked in. Really try to be present with this activity.
The idea with dropping anchor is that your anxiety is like a storm that crashes into your boat and can take you out to sea. By dropping anchor we aren’t getting rid of the storm but we are making it so your boat stays safely put instead of getting dragged out to sea to be tossed around and possibly capsized. Dropping anchors purpose is not to get rid of anxiety but it will help you weather the storm of anxiety and feel as if you can get through it easier and possibly faster. By reconnecting with your body you’re reminding yourself that despite all of these thoughts and feelings you still have control over what you do and how you behave. You can still be present and engage in an activity even if there’s anxiety present too.Noticing your breath
This last technique is a breathing technique, but not one you usually hear about where they want you to breath in and out slowly. This technique does not require you to manipulate your breath in any way, we’re simply going to notice it. This is best done in a quiet space to practice. Notice where you feel your breath the most, in the stomach or chest. And notice how the air feels leaving your mouth or nose. Allow yourself to breath the way your body wants to and just notice it. Allow your breath the be an anchor to the present moment. There is no past or future with your breath, there is only this breath right here and now.
There are many, many other techniques for anxiety but these are just a few of my favorites. If you’re needing help with your anxiety and want to learn more ways to manage and cope with it click the button below to set up a free consultation with me.
