having anxiety? time to take a breather! 😮‍💨💨💫

as someone who struggles with anxiety but is also working in the field of psychology, i’ve stumbled across my fair share of techniques to help deal with my anxiety. here are two techniques that have worked for me and are often my go-to when i’m super stressed out

✨ 4-7-8 breathing

this simple method involves breathing in for 4 seconds, holding for 7 seconds and then exhaling for 8 seconds. this method of having your exhale longer than your inhale helps to activate the body’s natural relaxation response and suppress the body’s stress response. make sure your exhale with a wooosh sound from your mouth.

i’ve used this technique when i’m feeling super jittery about things out of my control, it’s helped me to calm down abit more in stressful situations

✨ body scan

this technique is good for situations where you can’t fall asleep by making us more aware of any stress-based tension in our body and helping us release that sensation. firstly try to relax and feel the bed beneath you. then slowly visualize each part of your body, moving from your head to your feet. as you progress part to part, exhale and focus on relaxing each muscle.

i’ve used this method on nights that i can’t seem to fall asleep. it’s not a 100% for me, but is has helped me release any tension that i’m holding in my body

i hope these tips i’ve shared can be of use to you, especially if you are more prone to anxiety! comment below if you’d like other psych related content/ more tips!

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