7 Techniques for Reducing Anxiety Along with the Help of Counseling Services
Anxiety is one of the most common issues the American population faces. It ranges from generic reactions such as a racing heart or worry to paranoia-induced episodes that may need medication. Learn how anxiety-reducing techniques accompanied by our mental health therapists at Serenity Therapy and Counseling can help you overcome your anxiety, quickly and effectively.
What is Anxiety?
Anxiety is a common emotional reaction when faced with potential dangers or stressors characterized by unease, worry, or fear. It can appear as psychological symptoms and as physical symptoms; if it is extreme or persistent, it may be a sign of an anxiety disorder.
Reducing Anxiety Techniques
Reducing anxiety involves a combination of techniques that can help manage and alleviate symptoms.
Here are seven effective strategies for reducing anxiety:
1. Deep Breathing Exercises
Deep, diaphragmatic breathing can calm the nervous system and reduce the physical symptoms of anxiety. Try the 4-7-8 technique, inhaling for a count of 4, holding for 7, and exhaling for 8. Repeat this several times until you feel your heart rate decrease and feel more relaxed.
2. Progressive Muscle Relaxation
This anxiety-reducing technique involves systematically tensing and then relaxing different muscle groups in the body to reduce physical tension associated with anxiety. It promotes relaxation, body awareness, and mindfulness.
3. Mindfulness Meditation
Mindfulness techniques encourage staying in the present moment without judgment. Mindful meditation practices can help break the cycle of anxious thoughts and promote relaxation. Try the “floating leaf” technique; close your eyes and picture your mind as a river with your thoughts as leaves floating by. Breathe deeply and slowly during this exercise and try to have your thoughts float pass you with the stream.
4. Grounding Exercises
Grounding techniques help you connect with your immediate environment. This is especially useful for anxiety symptoms that may be causing dissociation or derealization, as these can often make people become detach from their physical surroundings. One common method is the 5-4-3-2-1 technique, where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
5. Cognitive Restructuring
This involves identifying and challenging irrational or negative thought patterns contributing to anxiety. Replacing these irrational thoughts with more rational and positive thoughts can reduce anxiety's cognitive component. Try writing down 1 to 3 anxious-related thoughts, for example, “I am going to get fired today” and replacing it with a more positive-rational thought like “I am a worthy person and employee.”
6. Journaling
Keeping a journal can help you track your anxiety triggers, thoughts, and emotions. It provides insight into patterns and enables you to process your feelings, serving as one of the best techniques for reducing anxiety. Try journalling once a week, to start; you can write about anything! The beauty of journalling is that there is no right or wrong way to do it, it functions as a coping mechanism that helps slow down our thoughts and rationalize as we write, assisting in reducing anxious-related thinking and a racing mind.
7. Exercise
Regular physical activity releases endorphins, which are natural mood lifters. Exercise also helps reduce stress and anxiety by promoting physical exertion of the “anxious energy” and helps improve overall well-being.
How Therapy Adds to Recovery?
At Serenity Therapy and Counseling, we help your healing and self-improvement journey with anxiety reducing techniques. These therapeutic approaches can assist you in overcoming your anxiety in multiple ways, targeting specific anxiety factors.
Some of the best practices include:
Cognitive-Behavioral Therapy (CBT)
CBT is a highly effective approach for anxiety disorders. In CBT, you work with a therapist to identify and challenge irrational or negative thought patterns contributing to anxiety.
Mindfulness-Based Therapies
Mindfulness-based approaches like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) incorporate mindfulness meditation and awareness techniques.
Eye Movement Desensitization & Reprocessing (EMDR)
EMDR is a time-limited approach commonly used with traumas, phobias, and anxiety. It uses bilateral stimulation and our memory networks to help our brains reprocess high-anxiety memories contributing to continued worry, fear, or panic. EMDR is highly effective and a practice used at Serenity Therapy and Counseling.
Exposure Therapy
Exposure therapy is particularly useful for specific phobias, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD). It involves controlled and gradual exposure to the source of your anxiety to reduce the fear response over time.
Endnote
By understanding anxiety’s nature and employing various anxiety-reducing techniques, such as mindfulness, deep breathing, and therapeutic approaches, you can learn to manage and reduce anxiety quickly & effectively. It's important to remember that seeking professional help when anxiety becomes overwhelming or persistent is crucial to achieving mental well-being.
To learn more, visit Serenity Therapy and Counseling.