The following techniques are more suitable for mild to moderate anxiety episodes. They can be used when you first notice anxiety starting to set in, and great for settling it back down. Work through these calmly and with acceptance – don’t resist the anxiety or it will get worse.
This should be slow, regular and not too deep. Breathe into the belly, not the chest. Exhale should be around twice as long as inhale. Focus on this for 2-5 minutes, whilst doing the rest.
Are your shoulders slumped, head down, are you sitting or standing awkwardly? Straighten up, shoulders back, even load down each side of the body to reduce stress and properly align your spine.
Are you tense? If you’re unsure, tighten and relax each muscle group. In particular, make sure your abs are relaxed as this allows abdominal breathing.
What’s going through your mind at the moment, what’s your inner dialogue up to? Try to change any negative thoughts to positive ones, if you can’t then imagine them in a cartoon voice as this takes away their menace.