Have you ever been told to “just try some anxiety techniques” and brushed it off? Same here. I’ve struggled with anxiety for, from what I can remember, my whole life, and for a long time, I didn’t take those suggestions seriously, thinking they’d never be able to help. But now I wish I had. While these exercises don’t always work, they’ve helped me more than I expected and maybe they can help you too.
1. ‘Pacing it out’ For this technique, all you need to do is find a space big enough to walk back and forth. Pay attention to the sensations in your feet and legs, and feel your anxiety move as well as your body.
2. ‘Hand tracing’ Place one of your hands upwards, facing you and use a finger from your other to trace the outline of your palm and fingers. I find this super relaxing. There’s a breathing technique to go with it (breathe in as you trace up your fingers, breathe out as you trace down) but personally, focusing on my breathing makes things all the more stressful.
3. ‘5-4-3-2-1’ What are five things you can see? What are four things you can hear? What are three things you can smell? What are two things you can touch? What is one thing you can taste? OR take one big, deep breath.
4. ‘Colours’ Choose a colour (for example: pink) and count how many things you can see that are pink. Afterwards, close your eyes and see how many things you can imagine that are pink. If needed, keep repeating this exercise with different colours each time. This, along with number three focuses your attention which in turn reduces anxiety.
5. ‘Write without thinking’ Instead of trying to suppress your emotions, write them down. Don’t structure it or polish it, simply write as it comes to you. This is something that has always been useful for me.
6. ‘To-do list’ If your anxiety is stemming from being overwhelmed with what tasks you need to complete, the easiest and most feel-good thing is to list it. Not only will you get a feeling of satisfaction each time you tick something off, but you’ll also regain a sense of control.
7. ‘3 good things’ Think about your day so far before identifying and writing down three good moments. Close your eyes and relive the memory. Remember how you felt, where you were, what you could smell and most importantly, why it felt so good.
8. ‘Safe/happy place’ Find an area where you won’t be interrupted, get comfortable, close your eyes and imagine a place you feel happy. It can be as realistic or abstract as you want - it’s YOUR place. Try to conjure up as many details as you can. Admittedly this has, so far, only worked once for me as I struggle with imagining a place I’d feel safe, but when it did, it was possibly the most relaxed I’ve ever been.
9. ‘Thanks’ Name who you're thankful for, which place you’re thankful for, which experience you’re thankful for, which mistake you’re thankful for. Remember the good.
10. ‘Petting animals’ Did you know that research shows that petting animals can reduce stress, lower blood pressure and improve your mood? Read more here: https://theeaves.org.uk/why-animals-are-fabulous-for-our-mental-health/
11. ‘Sensory box/Self-soothe box’ Not only are these helpful, but they’re also incredibly fun to make. Include things like fidget toys, scents, headphones, wordsearches, colouring books, pencils, plushies and positive affirmation cards. For a more in detail guide, see: https://bestforyou.org.uk/how-to-make-a-self-soothe-box/
Please don’t make the same mistake I did by thinking you’re a lost cause. No matter how long it takes, you will find something that helps you. These exercises aren’t miracle cures but I think some of you will find that they help more than first expected.
Have you ever tried anxiety exercises before? If so, which ones?
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