Coping with Anxiety in the Moment

Experiencing anxiety and panic can be frightening and overwhelming, but finding relief is possible. Often our reaction to these feelings can make a bad situation worse, but with a few simple strategies, you can manage anxiety in the moment no matter where you are. Relief can come more easily with continued practice, and, after enough practice, the ability to cope is almost effortless. Anxiety is something you won’t have to fear any longer.

Recognizing anxiety is the first step. With the right strategies, it becomes more manageable.

Breathe.

This may sound obvious, but how you breathe can help mitigate the fight, flight, freeze response system in the body. Breathing into your chest, which I refer to as anxiety breathing, is shallower and quicker breathing. Belly breathing, or breathing from your diaphragm, is deeper and slower and serves to reset our stress response system. Place your hand on your belly and as you inhale gently push your belly out and, on the exhale, allow the belly to fall. Pay attention to the rise and fall of your belly and rhythm of your breath. Some may need to lean back a bit to expose the belly in order to access the diaphragm. A gentle lift of the lower back will help. Try to keep other areas of the body such as the shoulders, neck, and head, quiet and still. Continue to practice this as you try the other strategies below and consider incorporating a few minutes of breathing 2 to 3 times a day. This is a strategy that you can do anywhere!

Use the 5-5-5 technique.

Begin by sitting in a comfortable and quiet space with your eyes open, gazing softly just past your toes. Keep your eyes, head, and body still as you simply begin to list 5 objects you see, 5 sounds you hear, and 5 things you feel. For example, “I see my feet. I hear the sound of my breath. I feel the sofa beneath me.” Then decrease to 4, then 3 and so on. Speak this out loud as the sound and rhythm of your voice can be soothing.

This is a very forgiving technique. If you list 5 objects then 4 sounds, that’s ok. You can also repeat a sound, object, or feeling. For example, you may hear the sound of your breath twice in one round or once in each round. Be kind to yourself, and, as you practice the exercise, you will become more aware and more detailed. This is also a great tool to use with children before they become too anxious.

Get moving!

Anxiety is energy, and, for some of us, it is helpful and important to burn that energy. Engaging in physical activity, such as walking or playing with your child or pet, can be impactful. When engaging in physical activity to minimize anxiety, it is important to do it mindfully. To help bring yourself into the present moment, focus on the 5 senses. Ask yourself and name the things you see, hear, feel, smell, and taste. For example, you may see the trees, hear your shoes as they make contact with the ground beneath you, feel the cool breeze on your face, smell the fresh cut grass, and taste the air of the season. Continue this practice until the anxiety has decreased, and, as always, remember to incorporate belly breathing. 

It is important to practice these techniques even when you are not experiencing anxiety so that they become familiar to both your mind and body. That way, when anxious moments arise, you’ll be prepared to use them effectively. If you don’t practice ahead of time, applying them during periods of high stress may prove difficult.

Remember, these strategies are meant to support you but not replace therapy. Anxiety often has deeper causes, and working with a trained therapist can help uncover and address the roots for longer-lasting relief.

At Better Being Group, our licensed therapists provide evidence-based anxiety treatment tailored to your needs, including individual counseling, couples therapy, and EMDR therapy when appropriate. We offer online therapy in 42 states — such as Pennsylvania, Connecticut, Maryland, Florida, Texas, New Jersey, Michigan, and Colorado — and in-person sessions at our Bryn Mawr, PA office for those near Philadelphia.

If you’re ready for deeper support in managing anxiety, contact Better Being Group today for more information or to schedule your appointment.