Managing Anxiety in a Chaotic World: Simple Tools for Everyday Calm

1. Grounding Techniques: Getting Back to the Present

When anxiety takes over, grounding techniques help anchor you in the present moment, reducing overwhelming thoughts and bringing awareness to your body.

• 5-4-3-2-1 Grounding Exercise
  • Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
  • This technique helps engage your senses and shift your focus away from anxious thoughts.
• Barefoot Grounding (Earthing)
  • If possible, step outside and place your bare feet on grass, sand, or soil.
  • This direct connection to the earth has been shown to reduce stress and promote relaxation.

2. Breathwork: Calming the Nervous System

Breathwork is a simple yet powerful tool that directly impacts your nervous system. By focusing on intentional breathing, you can activate the parasympathetic nervous system, signaling to your body that it’s safe to relax.

• Box Breathing (4-4-4-4 Method)
  • Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
  • Repeat for a few minutes to bring immediate calm.
• Extended Exhale Breathing
  • Inhale through your nose for 4 seconds and exhale slowly for 6-8 seconds.
  • The longer exhale helps deactivate the body’s stress response.

3. Somatic Therapy Techniques: Releasing Anxiety from the Body

Unlike traditional talk therapy, somatic therapy helps process anxiety by engaging the body. Here are some simple somatic techniques to try:

• Tapping (EFT – Emotional Freedom Technique)
  • Gently tap on pressure points (such as your collarbone, under your eyes, or the top of your head) while repeating a calming statement like, “I am safe.”
  • This technique helps regulate emotions and reduce anxiety.
• Progressive Muscle Relaxation (PMR)
  • Tense and release each muscle group in your body, starting from your toes and working up to your head.
  • This helps release built-up tension stored in the body.
• Self-Havening (Soothing Touch Therapy)
  • Cross your arms and gently stroke your shoulders downward.
  • This motion mimics the sensation of being comforted and helps soothe the nervous system.

4. Movement: Releasing Stuck Energy

Anxiety often causes pent-up energy in the body. Moving in intentional ways can help release this tension and restore a sense of balance.

• Shaking (Neurogenic Tremoring)
  • Stand up, gently shake out your arms, legs, and body for a few minutes.
  • This technique mimics the body’s natural way of releasing stress (just like animals shake after a stressful encounter).
• Yoga & Stretching
  • Gentle movement and stretching release tension stored in muscles and help regulate the nervous system.
  • Focus on hip-opening poses, as anxiety is often stored in the hips.

5. Sensory Regulation: Using Your Environment to Soothe Anxiety

Your environment plays a big role in how your nervous system responds to stress. Small changes can create a sense of safety and calm.

• Weighted Blankets: The deep pressure provides a soothing effect similar to a comforting hug.
• Soothing Sounds: Listen to calming music, nature sounds, or white noise to reduce sensory overwhelm.
• Aromatherapy: Essential oils like lavender, chamomile, and frankincense can help ease anxiety.