Anxiety and depression increased significantly following the 2020 pandemic. If you’re experiencing these feelings, you’re not alone. Here are four practical techniques for managing anxiety:
1. Take Ten Slow, Deep Breaths
Breathing exercises offer a straightforward path to calming the mind and releasing tension. Try counting methods – breathing in for 4 seconds, holding for 4 seconds, and breathing out for 4 seconds. Simply pausing to observe your breath can also prove beneficial for mental wellbeing.
2. Smile
Humans naturally link facial expressions to emotions. By reversing this process – smiling despite negative feelings – you can immediately sense an improvement in your mood. This technique becomes especially effective when combined with breathing exercises.
3. Go for a Walk
Walking provides an accessible mood-booster. Observe the sights, sensations and sounds around you, which helps process difficult emotions and aids reflection while physical movement supports emotional regulation.
4. Talk to Someone
Sharing feelings with trusted friends or loved ones facilitates emotional processing. Verbalizing concerns makes them easier to sort out and decide what to do about. You also receive reassurance and support from listeners.
If you need professional support, our therapists are available via phone, video, or text therapy.