Self-Soothing Techniques for Anxiety

According to the National Institute of Mental Health (NAMH), approximately 31% of U.S. adults may experience an anxiety disorder at some point in their lives.

If left unchecked, anxiety can intensify, impacting relationships with loved ones and interfering with our work. To manage anxiety effectively, consider implementing one or more of the following self-soothing techniques:

1. The Worry Jar:

   • Close your eyes and visualize writing your worries on a piece of paper, folding it multiple times, and placing it in a designated "worry jar."
   • Symbolically, this action signifies controlling and letting go of overwhelming thoughts.

2. Positive Affirmations:

   • Choose uplifting and empowering statements that challenge negative thoughts.
   • Repeat these affirmations slowly and intentionally, allowing the messages to resonate deeply.
   • Regularly practicing affirmations can enhance self-confidence and shift perspectives.

3. Journaling:

   • Journaling facilitates processing thoughts and emotions, offering a fresh perspective.
   • Try various journaling formats, such as to-do lists, gratitude lists, poems, songs, and letters.
   • Experiment with prompts or bullet journaling to maintain motivation.

4. Physical Grounding:

   • Employ this technique to mitigate rising stress and anxiety in the moment.
   • Focus on sensory input by observing objects, feeling bodily sensations, running water over palms, or inhaling a favorite scent.
   • Grounding helps anchor oneself in the present moment, reducing anxiety levels.

5. Breathing Exercises:

   • Under anxiety, breathing tends to become rapid and shallow, exacerbating the condition.
   • Intentional breathing exercises, such as box breathing, provide control over breath, promoting physical and mental well-being.
   • Box breathing involves inhaling, holding, exhaling, and holding the breath for equal counts of four.