Take a Deep Breath

Remember how we talked about workplace stress and to not bring it home with you? Well, here is one good way you can regulate your nervous system anywhere you are!

Stress and anxiety go hand in hand a lot of the time. The two are partners in crime and can overlap one another when things get overwhelming.

First, it's important to identify what you are feeling so that you can help alleviate it.

In moments of anxiety, you may feel:

• Chest tightening

• Increased breathing

• Sweaty palms and feet

• Feeling hot and stuffy

• Irritability

• Fatigue

• Excessive worrying

• Difficulty sleeping or relaxing

Note: some of these symptoms can mean a more serious underlying issue. Although it is good to know when not to panic, if it is a medical emergency please call 911.

Try these methods out the next time you are feeling overwhelmed:

Breathing Method:

1. Breathe in slowly through your nose for 4 seconds

2. Then out slowly through your mouth for 6 seconds

3. Repeat this for 2-5 minutes or until you feel more calm and relaxed

The 5, 4, 3, 2, 1 Method:

Start with pointing out 5 things that you can see

Birds, blue sky, trees, red car, your dog next to you

Then 4 things that you can physically feel

Blades of grass under your fingers, gravel, your hair, your dog's fur

Then 3 things you can hear

Birds chirping, the wind through the trees, your dog panting

Then 2 things you can smell

Fresh mowed lawn, someone BBQ outside

Lastly, 1 thing you can taste

The orange juice you brought outside with you

These exercises are meant to bring your attention away from your stressors, and ground you into the present moment. Making you focus on what is going on around you presently, instead of holding all of the tension inside of your body.

Mayo Clinic Health System. (2023, July 13). Tips to help ease anxiety.

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-to-help-ease-anxiety