Dealing with anxiety can feel like having an unwanted guest that just won't leave. But don't worry, we've got some helpful tips to help you take control and feel more at ease. Check out this blog post where we'll share five simple strategies to manage anxiety and bring calmness back into your life.

1. Deep Breathing and Grounding Techniques: When anxiety strikes, deep breathing and grounding exercises can be powerful tools to bring you back to the present moment. Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your abdomen to expand, and exhaling slowly through your mouth. A quick google search for "Square Breathing Gif" will help you locate a visual breathing guide to calm you. Combine breathing activities with grounding techniques such as naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. These practices anchor you in the present, easing the grip of anxiety. 
2. Mindful Coloring, Crafting and Art Therapy: Engaging in creative activities like coloring, crafts or art can be therapeutic for anxiety. Mindful coloring books, certain crafts or art therapy exercises provide a meditative focus, allowing your mind to relax and redirecting your attention away from anxious thoughts. The rhythmic motion of coloring or creating art can be a soothing and enjoyable way to express emotions or reduce tension.
3. Journaling for Reflection and Release: Expressing your thoughts and emotions through journaling can be a cathartic release for anxiety. Set aside time each day to write about your feelings, fears, and challenges. Use your  journal as a space to explore and reflect on your experiences without judgment. Journaling not only helps externalize anxious thoughts but also provides a valuable opportunity for self-discovery and growth.
4. Progressive Muscle Relaxation (PMR): Progressive Muscle Relaxation is a technique that involves tensing and then gradually releasing different muscle groups to promote relaxation. Start by tensing a specific muscle group for a few seconds and then releasing the tension while focusing on the sensation of relaxation. Move through various muscle groups, working your way from head to toe. This systematic approach helps release physical tension and can have a calming effect on your overall state of mind. There are several youtube videos that can guide you through this exercise until you get the hang of it. 
5. Establishing Healthy Boundaries: Setting and maintaining healthy boundaries is crucial for managing anxiety. Learn to recognize your limits and communicate them assertively. Prioritize self-care and create a balance between personal and professional responsibilities. It's okay to say no when needed and to prioritize activities that bring you joy and relaxation. Establishing boundaries helps create a sense of control and reduces the likelihood of becoming overwhelmed by external pressures.

Coping with anxiety is a journey that involves self-discovery and the adoption of personalized strategies. Experiment with these coping skills to discover what works best for you. Remember that seeking support from friends, family, or a mental health professional is a sign of strength. By incorporating these coping skills into your routine, you can cultivate resilience and build a foundation for a more peaceful and balanced life. Embrace the journey towards calm, and empower yourself to face anxiety with confidence and grace. If you feel like your coping skills aren't working or you'd like to speak with a professional about your anxiety, please reach out to us. We have therapists who specialize in anxiety and can help you find skills that work so you can gain control of your anxiety.