Two small techniques for anxious moments

Some little practical exercises to help us in times of difficulty.

Breathing technique

  1. Pause what you are doing and bring your attention to your breath;
  2. Breathe in for 4 seconds through your nose;
  3. Hold your breath for 4 seconds;
  4. Slowly exhale through your mouth for 5/6 seconds;
  5. Keep practicing this breathing pattern for 4/5 minutes and gently remind yourself "I am not my thoughts" and " I am safe now".

 5-4-3-2-1 grounding exercise to the here and now

  1. Describe 5 things you see in the room;
  2. Name 4 things you can hear right now (“traffic outside”);
  3. Name 3 things you can feel (“my feet on the floor” or “the air in my nose”);
  4. Name 2 things you can smell right now (or 2 smells you like”);
  5. Name 1 good things about yourself.

You should feel calmer and more at eas by the end of the exercise. Repeat the 5 steps more than once if needed