Coping Skills, Tips, and Guidance
The tools suggested below are recommended for someone dealing with mild anxiety or stress. However, these may not work for everyone and are not a cure. I recommend reaching out for additional skills and support.
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Deep breathing is a technique that’s excellent for managing emotions such as anxiety and stress. Deep breathing is effective, discreet, and easy to use at any time or place. You will want to sit comfortably. Breathe in through your nose, hold the air in your lungs, and then exhale slowly through your mouth. You will want to do this slowly, inhale for 4-5 seconds, pause for 2 seconds, exhale for 6-7 seconds, pause for 2 seconds, repeat. Practice for 3 to 5 minutes or until you feel calm.
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Grounding is a technique used to help bring someone's attention back to the present moment and reality. It can be especially helpful during moments of anxiety, stress, or dissociation. There are several ways to practice grounding. Here are a few: body awareness and 5-4-3-2-1.
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Take 5 long, deep breaths through your nose, and exhale through puckered lips.
Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you contact the ground.
Clench your hands into fists, then release the tension. Repeat this 10 times.
Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
Rub your palms together. Notice the sounds and feelings.
Reach your hands over your head. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
Take 5 more deep breaths and notice the feelings in your body.
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Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. You begin by asking yourself the questions below. If you get distracted that is okay, bring yourself back to the prompts.
What are 5 things you can see? Notice small things around you.
What are 4 things you can feel? Notice the sensation that you feel. For example, how the clothing feels on your body, the wind against your face, or the feeling of the ground beneath you.
What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.
What are 2 things you can smell? Try to notice smells in the air around you, you may also look around for something that has a scent.
What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.