WELLNESS AUTHOR
Mia Barnes
12 GROUNDING TECHNIQUES TO MANAGE ANXIETY n This year has been a roller coaster. Here are some key techniques to ease 2020-induced anxiety.
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he year 2020 might go down in history as synonymous with anxiety. The uncertainty never seems to end, and even folks formerly known for their calming presence are starting to grow agitated. What can you do to center yourself when feeling overwhelmed? These 12 grounding techniques can help ease that panic-mode feeling and leave you feeling confident and ready to conquer the day.
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happening right now. The next time your heart races and palms sweat, place one hand in the center of your chest and the other on your belly. Feel your chest and stomach rise as you inhale, and mentally repeat, “Right here, right now, I am safe.” As you exhale, silently say, “Relax.”
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When you panic, your breathing grows shallow and rapid. By controlling it, you can activate the mechanisms in your body that induce calm. Learn how to practice 2-to-1 breathing to activate your parasympathetic nervous system — the half that relaxes you after escaping an angry bear. All you have to do is inhale deeply, pause, then exhale for twice as long as you drew breath. Repeat until your stress is somewhat eased.
Lay Hands on Your Heart and Belly
Anxiety seldom results from current circumstances but rather from fear of an unknown future, according to the U.S. National Library of Medicine. It’s natural to doubt your ability to cope when a potential job loss or severe illness looms. If your stress comes from thinking about “what ifs,” try to remind yourself that what you fear most isn’t
NOVEMBER 2020
2-to-1 Breathing
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