Anxiety: 3 Steps to Taking-back Control

So when people have anxiety one of the things that I enjoy doing is to help them to feel that they have control over it. Most people don't feel that. So there are some techniques that you can use. One of them is proper breathing. Most people when they're anxious either hold their breath or they hyperventilate. So I have them take control of their breathing so they can count. They can do breathing in through their nose out through their mouths. They can count four seconds on each side of that square so they can breathe in pause breathe out. Pause. We call that square breathing. And at the same time tightening and relaxing muscles particularly in areas where they tend to feel physical tension. The third thing that I have them do is I make them remember a point in their life or day in their life or a moment in their life when everything was right with the world where they felt at ease and at peace. And I have them sort of tie all three of those components together and do them at the same time as they're trying to get out of say a panic attack or a moment of anxiety or maybe a really bad day for something bad that has happened. It's really important again to remember that there are tangible things there are actual things that you can do without having to resort to medications to get yourself out of that state. Again, breathing muscle tension and relaxation and visualization are all extremely helpful in improving your internal state.

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