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  • Dawn Anderson

Controlling your anxiety

There are some very straightforward methods that can be used daily to help control feelings of anxiety, firstly BREATHE: place yourself somewhere quiet, in a chair, on a bed, on the floor, in a garden, wherever you can relax and focus on your breath... slowly breathe in for 4, hold for 4, then a slow breath out for 6. Repeat this exercise for a minute at a time whenever you are feeling stressed, overwhelmed, over-stimulated or anxious. The trick with this relaxation aid is to really focus on your breath, to feel the sensation of the breath moving in and out of your body, and allow the mind the time it needs to calm.

Secondly MOVE: if sitting and focussing on breathing isn't your thing them move around rhythmically, stand tall, stretch your body and your arms, focus on the strength and power you feel in your posture, and the freedom that you have to move as you please. Playing music, or listening to a pod cast, can really help with this exercise!

Thirdly ACTIVATE SENSES: tap into all that you can see, hear and feel... what's going on around you? How many objects can you see? rub your fingers over different surfaces, what does it feel like? Really focus on what you can feel, hear, and see all around you. To take this exercise further you can include what you can taste and smell; use something distinctive like an orange, coffee or your favourite flavour of crisps, and eat or drink something that you really like and allow the taste to hover in your mouth while you focus on the textures and flavours.

All of the above methods are designed to promote mindfulness and to help keep you grounded and in the here-and-now. You could even try adding your own! #anxiety #covid #coronavirus


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