How to reduce anxiety
Do you suffer from anxiety?
Try this simple five step method I created called the 5 R’s to cope with and conquer your anxiety.
1. Reframe: how I choose to “think” of my fears/anxiety. Excitement and anxiety are both aroused emotions. In both, the heart beats faster, cortisol surges, and the body prepares for action. The only difference is that excitement is a positive emotion‚ focused on all the ways something could go well.
2. Relax: allow yourself to feel the emotion. Practice the 3-3-3 method. Breathe deeply in thru your nose and slowly exhale out thru your mouth slowly taking in three deep breaths hold each breath for three seconds and then slowly release over three seconds. This is a simple way to change your focus start by looking around you and name three things you can see. Then listen what three sounds do you hear?
3. Remind: Yourself of effective coping mechanisms or ways you have successfully calmed your anxiety in the past.
4. Reward: Don’t let achievements go unnoticed. When you have been courageous, faced a fear or achieved a goal whether big or small- celebrate your success. Whether a mental “high-five”, take time to do something you enjoy or spoil yourself with a little splurge in some small way.
5. Record: It is a good idea to track what seems to “trigger” your anxiety, this will help with managing and minimizing anxiety episodes in the future.
If you would like one-on-one guidance and more tools and strategies to help you cope with your anxiety click the link below to view my various coaching programs. https://melindacoaching.com/product-category/coaching-services/.
