Many events in recent history have been paramount in the psychological climate of today’s society. Many people claim that since 2020 began, their mental illnesses have been aggravated more than ever before. Levels of anxiety and the frequency of cases of depression are at an all-time high. It’s no surprise given recent events such as Coronavirus and the presidential election.
My mom is a licensed clinical social worker and is always giving me tips to subside my moments of stress and anxiety. Whether you have a diagnosed anxiety disorder or not, these exercises can be extremely helpful in grounding yourself during moments when you feel scared, overwhelmed, or helpless.
4-7-8 Breathing
This is my go-to exercise when I need to take myself down a few levels. This breathing exercise says that you should inhale through your nose for 4 seconds, hold the air in your lungs for 7 seconds, then exhale all of it for 8 seconds. This should be done 5-10 times (or more, if you find that suits you) while also focusing on deep breathing and relaxing the muscles in your body that may be tense. This is a natural way to relax your body; the release of carbon dioxide from your lungs via a prolonged exhale has shown to decrease anxiety levels.
5 Senses Exercise
This is one I find hard to get myself through, but once you get the hang of it, it really can help ground yourself. In this, you find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By doing so, you are reminding yourself of and familiarizing yourself with your surroundings as thoughts and emotions run through your head.
5’s Rule
This exercise is most effective when a particular event seems extra detrimental and has the potential to throw your day off its tracks. Ask yourself – will this matter in 5 years? If it won’t, then give yourself 5 minutes to work through the emotions surrounding it, then tell yourself it won’t matter longer past now, so it’s time to move past it and not let it ruin your day. Deciphering whether an event will matter in 5 years or not has a different bar set for everyone, so do your best at determining what really will be important to you in the future.
10/10/10 Worksheet
I didn’t learn this one from my mom, but I found it interesting and think it would help remind yourself of your purpose and self-identity. Make 3 sets of 1-10 numbered rows. The first ten bullets are where you write 10 things that you are excited to do or want to do in the future. The next ten bullets are designated for things that you are grateful for. The last ten should be things you enjoy doing.
I am not a mental health specialist or doctor by any means, but I have found these things to help me in times of intense emotion and uncertainty. Not every strategy will work for every person, but I hope that it’s a start toward finding something that works for you.