I want to talk to you about anxiety and 4 simple things you can do to reduce anxiety right now.
So first off, let’s look at anxiety from a physiological standpoint.
Anxiety from a Physiological Standpoint
You have way too much energy in your body than you need for the current context you’re in. For instance, it’s as though you have enough energy to sprint 100 yards but you’re driving on the freeway.
4 Ways to Reduce Anxiety Right Now
#1 – Breathing
Long exhales. Breath in normally and exhale for as long as you can while counting to 10 repeatedly. Check out this blog and video for more information on anxiety attacks.
#2 – Focus on your 5 senses
This is an exercise you can do in public. Focus on your 5 senses and name out loud what you’re sensing, one at a time. This directs your attention away from the unpleasant sensations in your body. Look around you and name:
• 5 things you can see.
• 4 things you can hear.
• 3 things you can touch.
• 2 things you can smell.
• 1 thing you can taste.
#3 – Bioenergetic Exercises
A basic bioenergetic exercise called the Grounding Pose is good for reducing anxiety. While in this pose, you hang forward from the waist, as though you were going to touch your toes. Shift your weight to the balls of your feet. Then breathe into the lower parts of your lungs with long exhalations. The purpose of this pose is to get you out of your ruminations and relax into your body.
#4 – Here’s What You Can Do in Private to Reduce Anxiety
Another bioenergetic exercise that is good for reducing anxiety is pounding. This is something you can do if you’re in a private place, so you don’t look crazy. The goal of this exercise is to discharge some of that excess energy, to build self awareness of the thoughts contributing to your anxiety and to build confidence. Raise your arms over your head and pound on a bed with your forearms, a tennis racket, or a bat. Or you can also pound a tire with a sledgehammer. While doing so, breath into the lower parts of your lungs and a long exhalation as you hit the bed or tire. As you exhale, let sound come out. Scream or yell if you want to. Focus your attention on what you’re doing to get the most out of it.
While this may sound like something you would rather not do in an anxious state, give it a try if you can. If you do, you will find that the excess energy in your body will be discharged and your body will calm down.
These are 4 things you can do to reduce anxiety right now, in public or in private. By focusing intentional attention quietly in public or loudly in private, you can bring yourself back to more optimal functioning.
If you’re interested in delving into the roots of your anxiety, give me a call. We’ll talk.
Contact me to set up your free 15-minute phone consultation.
