Frazzled and Anxious? 5 Simple Techniques to Find Instant Calm

Are you familiar with that feeling of everything getting on top of you? You’re like a hamster in its wheel, trying desperately to keep up with life’s demands, but it seems like that wheel keeps turning faster, and you’re feeling oh-so-tired… Here are five of my favourite techniques to help you feel calm again. You can do this, sister!

1. Deep Breathing

It might sound simple and trite, but deep breathing is a powerful tool to combat anxiety. It activates your parasympathetic nervous system, which promotes relaxation. Try this simple exercise and let me know how you go:

1. Find a comfortable position. Sit or lie down with your hands on your belly.

2. Inhale deeply. Breathe in slowly through your nose for a count of four, allowing your abdomen to rise.

3. Hold your breath. Keep the air in your lungs for a count of four.

4. Exhale slowly. Release the breath gently for a count of six.

Repeat this cycle for a few minutes. Notice how your heart rate is slowing and a sense of calm washes over you. Lovely! 😊

2. Grounding Techniques

Grounding exercises can help you reconnect with the present moment, reducing feelings of anxiety. One effective method is the “5-4-3-2-1” technique:

1. Acknowledge five things you can see around you.

2. Identify four things you can touch. Focus on the texture and feel.

3. Notice three things you can hear. Listen to the sounds around you.

4. Recognise two things you can smell. Take a deep breath – can you identify two different scents?

5. Pinpoint one thing you can taste. This could be the lingering taste in your mouth or a memory of a food you like.

This calms those anxious thoughts whirling through your mind and grounds you in the present moment.

3. Mindfulness Practice

There’s a lot of buzz around ‘mindfulness’, but it’s really about being fully present in the now. Don’t worry about ‘getting it right’ – just  enjoy the experience to feel calmer and less anxious:

1. Find a quiet spot. Sit comfortably and close your eyes.

2. Focus on your breath. Notice the sensation of each inhale and exhale.

3. Observe your thoughts. Let them come and go without judgement.

4. Return to your breath. Whenever your mind wanders, gently bring your focus back to your breathing.

Even a few minutes of mindfulness can help you feel more centred and less overwhelmed.

4. Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then slowly releasing different muscle groups in your body. This can help reduce physical tension and anxiety. Try this simple exercise:

1. Start at your feet. Tense the muscles in your feet for a count of five.

2. Release the tension. Feel the muscles relax.

3. Move up your body. Continue this process with your calves, thighs, abdomen, arms, shoulders, neck, head, and face.

By the time you reach your head, you should feel lovely and relaxed.

5. Visualisation

Using your imagination to go to your ‘Happy Place’ can be a powerful way to calm your mind. You just need a few quiet minutes to do this:

1. Close your eyes. Sit or lie down in a comfortable position.

2. Imagine a calm place. This could be a beach, forest, or any place where you feel relaxed.

3. Engage your senses. Visualise the colours, hear the sounds, and feel the sensations of this place.

4. Stay in the moment. Spend a few minutes enjoying this peaceful scene, then gently bring yourself back to reality, keeping that wonderful sensation of calm in your heart.

These techniques are quick and easy to do and should give you instant results in bringing down your anxiety. If you’re struggling with bigger life-issues, please know that you don’t have to go through it alone. As a professional counsellor, I’m here to support you with trauma-informed and clinically proven techniques like EFT-Tapping and mindfulness. Contact me now to find out if we’d work well together.