Anxiety. A word that I hear more and more of as each week passes by. Some people have common anxieties about the cost of living or the plethora of viruses circulating in the community. Some have anxieties concerning their own lives and how they can deal with things troubling them.

There are self-help books, websites and experts all over the place that promise to help you deal with your anxiety, but what if you do not have ready access to a book, website or a professional to talk you through what to do in the moment that anxious thoughts appear in your mind.

The panic is setting in, and the changes in your body temperature have started, the mind is racing, and a whole host of defensive actions are produced by your body for protection.

Try and notice your breathing. Yes, while you are being overwhelmed by these anxious thoughts racing through your mind.

Breathing is key here, trust me. This works.

You may feel that you cannot catch your breath, and compensate by breathing faster, but what you need to do, is regulate your breathing.

Breath in for 3 seconds and exhale for 5 seconds. Inhale for 3 seconds and exhale for 5 seconds, and again. This will automatically get your heart rate down, which reduces the anxiety and improves the flow of oxygen through your body.

Count out loud if you want to, 3 seconds inhaling oxygen and then 5 seconds exhaling the carbon monoxide.

Whatever works for you. Alter the number of seconds of breathing in and out, but the out-breath has to be longer than the in-breath at all times.

Practice this slow breathing technique as much as you can, so that you are better equipped to cope should you become paralyzed by a panic attack, or that sense of anxiety stopping you in your tracks.

The other good practice is to focus on something close by as you breath in and breath out, perhaps something solid, like a wall or furniture, to stabilize your physical body, as you calm down.

You have to try and be aware of your surroundings when this over anxiousness comes into your being. If there is someone nearby, ask them to stay close, while you use your coping strategy, as this will further improve your sense of safety and reassurance.

Another strategy to try out is to use exercise as a tool to reduce how you are impacted by anxiety. If you feel anxious thoughts coming on, focus on moving, like walking or jogging. This helps the breathing as the oxygen flows through the body naturally, and you become distracted by other senses, like balance and adjusting your feet to the surface and environment.

If you are on transport and feel that anxious thoughts are taking over, obviously you cannot run or walk, so focus on the next best thing of moving your legs. You can push your heels and toes down to the ground, while keeping your feet still, like you see a sprinter preparing before a race. These movements are preparing the muscles and the blood to move the oxygen throughout the body. Do this, and practice the breathing of inhale for 3 seconds and exhale a longer breath of 5 seconds.

Why wait for an anxious moment, when you could practice moving your body while sitting, and by slowing the breathing down. This will make your life calmer as you learn to cope with anxiety.

Take care and thanks for sharing this with me.

Steve