Anxiety affects all of us, and it’s important to know it’s an entirely normal human emotion. It’s something we all experience to some degree from time to time. However, if your anxiety is becoming overwhelming, it’s helpful to take steps to manage it. Here are a few tips and exercises that can help.
Firstly, it’s good to recognise when you’re feeling anxious. Sometimes, anxiety can creep up on us without us even realising it. So, take a moment to check in with yourself throughout the day. If you notice you’re feeling tense, jittery, or uneasy, take a deep breath, and acknowledge the feeling.
One exercise that can help when you’re feeling anxious is called 5-4-3-2-1. This involves taking a few deep breaths and then looking around you and naming:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This helps ground you in the present and reduces the focus on anxious thoughts and feelings.
Another technique is called progressive muscle relaxation. This involves tensing and relaxing different muscle groups in your body one at a time, starting with your toes and working your way up to your head. This can help release physical tension and promote a sense of calm.
Practising self-care is essential, such as getting enough sleep, eating well, and engaging in activities that bring you joy and relaxation. Talking to someone you trust about your feelings can also be helpful. This might be a friend, family member, or therapist.
Remember, it’s okay to feel anxious sometimes. It’s a normal part of being human. But if your anxiety is becoming too much to handle, know there are ways to manage it. You don’t have to deal with it alone.
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If you’re struggling with anxiety, we’re here to help. You can sign up today for online or in-person sessions at our office in Bangsar. Our experienced therapists offer a safe and supportive environment for you to explore your mental health and well-being.
But first, you might want to learn more about anxiety and how it’s affecting you. That’s why we offer our free screening test to help you better understand your symptoms. Take the test here.
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Need to talk? Sign up for therapy services here.
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