Anxiety Management Techniques

Anxiety affects everyone, not just those of us who have a from an Anxiety Disorder. Here are three easy to remember strategies for managing anxiety. These are adapted from Dialectical Behavior Therapy’s TIPP Skills

#1. Cold water on your face:
Use cold water or ice packs on your face when you are feeling overwhelmed. This helps your body calm down without you having to think about it. Your breathing and heart rate should slow.

           You can also:

1. Take a cold shower
   
2. Roll your windows down when it’s winter
   
3. Stick your face in the freezer
   

#2. Paced breathing:
Try to intentionally deepen and lengthen your inhales and your exhales. Some people experience an increase in anxiety when focusing on their breathing, if this happens for you just skip this one.

#3 Paired muscle relaxation:
Divide your body into three groups: legs, arms, torso. Flex and tighten the muscles in that group and hold for 10 seconds, then relax. Repeat as many times as necessary. This one is also good to do in bed if you can’t sleep.

Managing anxiety is about finding the right strategies for your personal needs. It’s also good to think about what’s contributing to the anxiety and address that with a therapist. Looking for a therapist? We have staff with openings! Click here to check out our team.