Mantasha
Take slow, deep breaths to calm your nervous system. Inhale deeply through your nose for a count of 4, hold for 4, and then exhale slowly through your mouth for 4 counts. Repeat several times.
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Focus on the present moment to reduce anxiety about the future. Sit quietly, close your eyes, and pay attention to your breath or surroundings. Acknowledge your thoughts without judgment and let them pass.
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Tense and then relax each muscle group in your body, starting from your toes and working up to your head. This technique helps release physical tension associated with anxiety.
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Go for a walk, do some yoga, or dance to your favorite music. Physical activity releases endorphins, which are natural mood lifters and stress relievers.
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Use your senses to bring yourself back to the present. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps anchor you in the moment and reduce anxious thoughts
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