The door closed and she fell back against it, sinking to the floor. Her heart was pounding, and tears welling up in her eyes as she gasped for breath. The news had been a direct hit.
Even though it was confirmation instead of surprise, it seemed the world had tilted the wrong way on its axis. Everything she had believed in for so long twisted and crumbling beneath the weight of hope denied.
“Come back to breath. Just breathe. Just breathe.”
Her usual mantra was one from a long ago Catholic mystic… “All shall be well…” it began, but right now she couldn’t bring herself to say it. And it didn’t feel true.
Anxiety can crash in upon us any time, and bad news (or terrible news), fears about the future, and feelings of isolation cause anxiety that can drop us to the floor.
In these moments, there are things we can do to keep anxiety from crushing us, but like anything new, they take time and intentionality to truly be effective.
So, the following practices are tools I share with my clients suffering from anxiety all the time, and while I believe they can help anyone, please don’t be afraid to seek out your own therapist if anxiety is frequently overwhelming.
1) Gratitude Journal
For this anxiety reducing exercise, you’ll want two clean journal pages for each entry. I like to use this tool before bed, as it allows time for reflection over one’s day and the mind to relax and let go of anxiety before sleeping.
First, on the left-hand page, make a list of all the things that are currently causing anxiety. These are the things you want to let go of, and as you write them on the page, visualize releasing them.
Then, on the right-hand page, make a list of all the things you are grateful for. These are the things you want to hold on to, and as you write them on the page, visualize them filling you up.
It is important to be as detailed with your gratitude as you are with your thoughts of anxiety and worries… for instance, instead of writing, “I’m thankful for my house,” try, “I’m thankful for the wood stove that warms my home.”
Generalities are more difficult to hold on to than specifics.
Also, it is important to do your best to make the gratitude list longer and for it to contain some novel items each day.
While there may be some things you consistently want to include, an entirely rote list often becomes less meaningful.
Lastly, ending with gratitude is also significant. This makes it the last thing on your mind before you sleep and allows the positive thoughts to stay with you and the anxiety to melt away.
2) Happy Place Visualization
This exercise can be practiced anywhere, any time you are able to close your eyes for a couple minutes. It takes time to develop it, but once you have, you will be able to access your happy place any time you have anxiety or just need it.
So, close your eyes, slow your breathing, and think of your favorite place… perhaps a place you loved during your childhood or a current retreat.
If you don’t have a space that comes to mind, think of what it might be like if you had it… in the woods? at the beach? in a big cozy chair by a warm, wood-burning fireplace?
Take your time with this, and make that place as real in your mind as it would be if you were actually there.
Maybe you are drinking some lemonade, or hot chocolate, or tea. Or, maybe you are running your fingers through the sand, or curled under a super soft blanket.
Perhaps you hear birds singing, or waves crashing, or a fire crackling. And maybe you smell the salt air, or the fallen leaves, or a favorite candle.
Once you are there, remember to continue to breathe slow and deep. Rest there for a few minutes and enjoy this space, free from anxiety. And when you are ready, open your eyes.
Now, notice how you feel and if you have less anxiety.
And remember, you can get back there whenever you need it.
3) Comfort Box
This is a practice I learned from my own therapist years ago and have been sharing with my clients that struggle with anxiety ever since.
The idea is to think about your favorite things, things that soothe you and your anxiety, and gather them into one place.
For some people, that place is a basket, and for others, it is a box they decorate, or a crate they like.
But, whatever you choose, make sure it is large enough to fit several items, as once again, we are going to try to engage the 5 senses.
First, think of music that calms you. For example, you might have a favorite CD or a relaxing playlist on your phone.
Next, think of something you enjoy tasting, like a particular tea or even a hard candy.
For me, tea is a personal favorite because it covers 3 of the 5 senses by holding the warm mug in your hand, breathing in the aroma, and sipping the tea.
Then, think about other things you find calming to touch… a soft blanket or a favorite sweatshirt?
Are there aromas that soothe your anxiety in a candle or diffuser scent?
And finally, do you have a favorite book, perhaps poetry or even a coloring book that you enjoy looking at or coloring during times of anxiety?
Gathering these items together when you are calm makes them accessible during more difficult moments of anxiety.
So, make sure you put everything you need in the basket, box, or crate (i.e., if you want to have a candle, remember to include matches; if you have a coloring book, remember colored pencils, crayons, or markers).
Find a space to keep your box near a spot you like to curl up in when you are stressed or suffering from anxiety.
4) Progressive Muscle Relaxation
This practice has several variations, but I’ll share my favorite here. However, if you like this, there might be a variation you prefer over this one to help in times of anxiety.
To begin, have a seat and get comfortable. Close your eyes and notice your body. How is your back? Your neck? Do you need to shift at all?
Next, breathe slowly in through your nose, expanding your diaphragm as well as your lungs, for a count of 5. Then, slowly breathe out through your mouth, exhaling all the air out of your body, for a count of 5. Repeat this 5 times.
Now, continuing to breathe slow and deep, and turn your attention to your feet.
Contract the muscles in your feet, making them as tight as you can (watch out for foot cramps!). And squeeze!!! For a count of 5, then release, making the muscles in your feet as loose as Jell-O.
Next, contract your calf muscles and your thighs. As tight as you can! Squeeze!!!
For a count of 5, then relax, loose and pliable, like Jell-O.
Now, continue this with your hamstrings and glutes, and then your abdomen and lower back.
Make fists with your hands, squeezing your hands and arms tight, shoulders to ears. And squeeze!!! For a count of five. Then, drop your shoulders, release your fists, relax your arms, and drop your head, chin to chest.
Next, slowly raise your head, and turn your face toward the ceiling. Now, come back slowly to a comfortable center.
Finally, tighten your jaw. Clench your teeth. And relax. Let your jaw hang loose.
Then, breathe in, slow and deep, through your nose for a count of 5. Then out, through your mouth, for a count of 5. Repeat this cycle 5 times.
Now, open your eyes.
How do you feel? And how is your anxiety?
5) Visual Journal
This final practice is the most open-ended of anxiety reducing techniques. Any size sketch book will work, but I prefer medium to large with spiral ring binding for ease of use.
Also, you will want a variety of drawing/coloring implements such as pastels, crayons, pencils, and charcoal.
Now, you will put your anxiety and emotions on the paper, and use color, texture, shape, and size to externalize what you may not be able to verbalize.
There are no rules here except to allow yourself the freedom to be imperfect. So, give yourself time to create, allowing yourself to be fully immersed in the experience.
And when you are done, decide what you want to do with it. Is it something you want to share, or something to keep and reflect on for a while? Don’t rush. Breathe.
When you are ready, it is useful to put words to what you created, whether that means writing about it or talking about it.
Words help us make sense of our experience, and journaling is a good first step, as this is where our words can be unfiltered and then sifted through for clarity.
If you choose to share, make sure it is with those who are safe and understanding.
Time passed, but she didn’t know how long. Slowly, she stood up and walked to the corner of her bedroom.
The basket was there, beside her favorite chair, and her mug was on top with a packet of lemon tea inside. She walked to the kitchen in a daze and filled the kettle… poured her tea… added honey.
Back in her bedroom with her warm mug in hand, she started the music. It played soft and low, reaching in to her soul, reminding her she was not alone.
The candle was next. She placed it on the table with her tea and struck the match. Light. Such a tiny light changes everything.
She pulled out the blanket, silky soft between her fingers, and wrapped it around her shoulders.
Sinking into the chair, she curled her feet under her and closed her eyes for a moment.