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Breathing through anxiety

So recently, myself and quite a few of my friends seem to have been suffering quite badly with anxiety. Now, although this isn't something necessarily new to me, it doesn't ever really seem to get easier. Over the years of therapy I have had, I have accumulated many anxiety relieving techniques and distress tolerance techniques. Here are a few of my favourites!

Grounding 1:
Say/Write down 5 things you can see...
Say/Write down 4 things you can touch...
Say/Write down 3 things you can hear...
Say/Write down 2 things you can smell...
Say/Write down 1 thing you can taste...

Grounding 2:
Lie down and close your eyes...
Start from your feet and work your way up to your head...
Tense and release each muscle in order...
Recognise which parts of the body are touching the ground/bed...

Soothing using your senses:
Vision: Go for a walk, pay attention to the sights...
Hearing: Listen to something you enjoy!
Touch: Take a warm bath, or put on a cosy blanket
Taste: Treat yourself to something that makes you feel warm and happy...
Smell: Find something you enjoy the smell of!

 Square Breathing:
Breathe in for 4...
Hold for 4...
Release for 4...
Hold for 4...
REPEAT

 Balloon Visuals:
Inhale through your nose and visualise filling a balloon with air...
Exhale through your mouth and visualise the same balloon deflating gradually...
Become aware of any of your bodily sensations when doing this, and allow them...

 Nostril Breathing:
First close your eyes...
Place your thumb over your right nostril and exhale through your left nostril for 6 counts...
Breathe in through your left nostril and hold for another 6 counts...
Repeat on the other side...
Do this 10 times...

 Daily Positives:
3 things that went well today (However small!)…
2 things that made you smile today...
2 things you're grateful for today...
1 thing you're calm about...

 Vocal Warmup (I can explain this if you want to know): 
12345, 12345, 1234, 5123, 45123...
45123, 45123, 4512, 3451, 23451...
23451, 23451, 2345, 1234, 51234...
51234, 51234, 5123, 4512, 34512...
34512, 34512, 3451, 2345, 12345...

TIPP: 
Temperature: Splash face with cold water/ hold ice/ fan on face...
Intense Exercise*: Sprint on the spot until you're exhausted...
Paced Breathing: SQUARE BREATHING TECHNIQUE...
Paired Muscle Relaxation: Tighten all your voluntary muscles one by one, and then relax them...


That's all from me my friends! Please message me if you are unsure about any of the techniques discussed.

Just keep swimming,

Dais xo
Stanley dog believes in you!

*Disclaimer: Please don't do this part if it is detrimental to your recovery. I personally don't do this part of TIPP, but I know some people do find it useful. Speak to your therapist/team before doing this part.

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