• 

  Deep Breathing Exercise

  Anxiety is produced by an automatic response to stress, and manifests in the form of psychosomatic symptoms such as increased heart rate, shallow breathing, shaking or sweating, etc. Our response can be the opposite, a relaxation response. Using these quick exercises, you can help alleviate some of these symptoms. An anxiety counselor in Orlando can also help you identify the difference between stress and anxiety.

  When you feel anxiety coming on, take a second away from whatever you’re doing, close your eyes if possible, inhale through your nose for four seconds, hold the breath in for another four seconds, and exhale slowly through your mouth for six seconds. Repeat this exercise for a least 2 minutes, or until you feel calmer!

• Physical Exercises

  • Drop both of your shoulders and circle through gentle, repeated neck rolls.

  • Massage your hand, this releases oxytocin.

  • Run two fingers gently over your lips, this stimulates parasympathetic fibers.

  • Laughter; find a video that makes you laugh in the moment.

• Slow Down!

  Taking your time doing a task, or even slowing down your process by at least 25% can help ease some stress. Developing a plan with a counselor in Orlando who specializes in stress management can give you tools to learn how to be more present.

• Talk Therapy

  • Ask yourself if you’re jumping to conclusions or assuming the worst of a situation.

  • State and accept the feelings that you’re facing at the current moment out loud.

  • Allow yourself to verbally forgive, whether it is yourself or another person. Therapy helps in so many ways to process emotions that take up extra energy.

• 

  Written Exercises

  • Write out your to-do list for the day and ensure that it is attainable for you.

  • Write out an action plan to ensure the same mistake won’t happen again.

  • Write out instances where you faced anxiety, and things resolved.

  • Write out instances where you faced anxiety, and things didn’t resolve.

  • Discuss your feelings on pen and paper, identifying the trigger and rating your anxiety.

There are various forms of anxiety, all from different triggers, that differ from person to person. Talking to a counselor in Orlando provides objective feedback on better ways to deal with triggers. What triggers my anxiety may not trigger yours, what coping skill works for me may not work for you, and even if the same trigger occurs we may react differently to it the next time. The greatest importance should be placed on finding new skills, trying them out, and ruling out which are helpful, and which aren’t for you. The more tools you have under your belt, the more likely you’ll be able to cope with your anxiety.