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3 Self Care Practices to Reduce Anxiety

If you or your daughter are struggling with symptoms of anxiety, here are 3  self care practices to help reduce anxiety symptoms. These practices are very simple, effective and practical in high anxiety situations.

5 SENSES TECHNIQUE

Where ever you are, you can apply the 5 sense technique to reduce anxiety. For each sense you want to take at least 30 seconds to focus on and repeat if necessary.

Feel. You want to begin with taking your time and naming what you feel. Acknowledge of either how your clothes feel or the ridges of the chair you are sitting on. Be as descriptive as possible.

Smell. Then you want to move towards what you smell. Try to pick at least 1 to 2 different smells or grab that lotion you have in your purse and gently inhale and exhale.

Taste. Then take notice of what you taste. It may just be your saliva but try finding descriptors to it such as, watery, savory, dry, etc.

See. You want to focus on 1 item and describe it as much as you can.

Hear. Name 2 different things you hear even if they are as subtle as a pin dropping.

The 5 senses technique will allow your mind to focus on something other than your anxiety and your body to begin relaxing by being mindful of your surrounding. In addition, it reaffirms that you are safe and all is well. This technique may take some time to master so if you find your mind wandering, be compassionate with yourself and start again.

5,4,3,2,1 INSET NEW THOUGHT

If you are able to notice the beginning physical and mental symptoms of anxiety, I will invite you to disrupt the mental crap.

You will do this as soon as you notice you are thinking negative.

Instead of continuing the negative garbage, you will stop, count 5,4,3,2,1 and insert a new rational thought. Examples of a new thought could be, “I am safe”, “All is well”, “I am doing my best” or something completely out of the norm like “I like unicorns!”

Think of the 5,4,3,2,1 as a refresh button on your browser. Normally your negative thoughts are coming from your junk mail/brain and when you begin to count down the numbers you send a message to your prefrontal cortex reminding it to wake up and focus on your main inbox with actual important information. Therefore, your negative thoughts get “deleted” and now you’re in control of the thoughts that come in and reduce anxiety.

INHALE/EXHALE WITH A TWIST

For this exercise you want to take deep breathes but with a twist. You will need two fingers preferably your thumb and index finger. Make sure when you are placing your finger’s you place your hand higher to allow the flow of breathe to not be constricted.

  1. You will begin by closing your right nostril with your thumb and begin to inhale deeply through the left nostril.
  2. Hold your breathe for 1 to 2 seconds.
  3. Then use your index finger to close the left nostril and slowly begin to exhale through the right nostril.
  4. Hold your breather for 1 to 2 seconds.
  5. Then staying in the position you will inhale deeply through the right nostril (opposite than what you started with).
  6. Hold your breathe for 1 to 2 seconds.
  7. Then with your thumb close the right nostril and exhale slowly through the left nostril.
  8. Repeat as often as you’d like.

Simple and effective technique to reduce anxiety. You can do this for as little or as long as you need but most effective when implemented for at least 30 seconds to 1 minute.

For more techniques on how to reduce anxiety, please feel free to contact info@bloomsooner.com or contact 786-519-4375. Bloom Sooner also provides more practical techniques on Instagram and Facebook @bloomsooner.

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