13 Dec 5 Ways To Ease Your Anxiety- EMDR | Issa Counseling
Anxiety can be hard to deal with. People think they are coping well until suddenly they are not. Anxiety attacks can come out of nowhere, and without a therapist or other mental health professional sometimes it’s difficult to know what to do in the moment to get through the panic spiral.
The good news is no matter how powerless anxiety makes someone feel, there are things they can do to regain control, even in the middle of panic and fear.
The Butterfly Hug
The Butterfly hug is a self-soothing technique used to calm anxiety and panic. Commonly used in EMDR, this tool can also be used effectively on its own, without a professional present. The Butterfly hug works by promoting bilateral stimulation, meaning that it activates both sides of your brain and helps them start working together. It requires no equipment, only a place to sit quietly, so it is a great tool to have at your disposal.
To perform the Butterfly hug:
- Take a few moments to breathe deeply and rhythmically, bringing your awareness into your body.
- Cross your hands over your chest at the wrist, so your thumbs are hooked, and your fingertips are resting just below the opposite collarbone.
- Start tapping with your fingers, alternating right, and left.
- Do this for a few minutes, or for 8 rounds.
- Pay attention to physical sensations; you will start to feel a sense of calm and of being grounded.
- Keep tapping until your body has eased out of its highly anxious state.
(These directions are paraphrased from Wild Tree Psychotherapy).
EFT Tapping
EFT tapping is another self-soothing tool that is based in body-centered therapies like EMDR. In this technique, you will think about a negative feeling or experience, and then perform a series of taps, between 5-9, on 9 different spots on your body. This technique connects with similar ideas to acupuncture, which understands that there are significant points of energy in the body.
You don’t have to do acupuncture to use this tool. Going through the tapping sequences is shown to activate the parasympathetic nervous system, and lower cortisol levels (this is the hormone that floods your body during times of stress).
The nine main EFT tapping points include:
- Karate chop (side of the hand)
- Eyebrow point (EB)
- Side of eye (SE)
- Under eye (UE)
- Under nose (UN)
- Chin point (CP)
- Collarbone point (CB)
- Under-Arm (UA)
- Top of the head (TH)
Basic Tapping Sequence:
The client will identify their issue, then formulate a phrase that identifies the problem while also offering self-compassion and acceptance. Then, while repeating that phrase, they will deliver somewhere between 5-9 taps, whichever feels good to the body points listed above. The focus should stay on being rhythmic, mindful, and gentle.
When you have gone through the pattern, take time to reevaluate your anxiety levels, and perform the technique again until they are manageable.
5, 4, 3, 2, 1
This technique can be done by speaking out loud or thinking to yourself. This makes it ideal for moments of anxiety that might happen in a meeting or a class. This coping tool helps you focus on the world around you and helps you keep yourself grounded when your brain is sending out panic signals.
As with all these techniques, breathing is the first step. Take a deep breath from your belly, then look around the room. Name 5 things you can see, like desks, 4 things you can touch, like a pencil, 3 things you can hear, like someone’s breathing, then 2 things you can smell, like coffee or a marker, then name one thing you can taste, like the onions from lunch or the mint you just had.
Focusing each of your senses will help bring you into the moment and can help stop your brain and body from spiraling. This, combined with deep slow breathing, will help you recenter yourself.
The Pretzel Pose
Because of Yoga most of us are familiar with doing poses to ease our anxiety. The pretzel exercise is one of these poses, though it isn’t technically a yoga pose.
To do the pretzel, stretch out your legs and cross your dominant ankle over your non-dominant ankle. Then extend your arms straight out in front of you with the backs of your hands facing each other. Then cross your dominant hand over your non-dominant hand so your palms are touching.
Now, flip your hands under so you end up with your elbows tucked into your sides and your hands crossed under your chin. Breathe deeply, close your eyes, and sit quietly for at least two minutes. This pose provides comforting pressure to help you feel safe, and is just complicated enough that you will be forced to think about the position instead of just focusing on the source of your anxiety.
Chi Gong
Chi Gong is a movement-based practice developed around the principles of traditional Chinese medicine. It uses poses and breathing patterns to move energy throughout the body and focuses on creating a strong and steady energy flow. Many compare it to yoga, but it’s not the same. The practice involves a lot of slow deliberate movement and focus on releasing tension and drawing in positive energy.
Chi Gong can be an excellent tool to become grounded in your body, as it creates focus and encourages mindfulness. There is some early research that says it has positive long-term impacts on anxiety and depression, but more studies need to be done. However, those who practice Chi Gong give themselves time each day to connect with their bodies and to unblock what feels stuck. If you’re interested in trying Chi gong, here’s a page that lists some exercises that you can start with.
None of these strategies is a replacement for therapy, but when you find the combination that works well for you, they can give you a little more control over your life. And even better, the longer you do these things, the more neuro pathways for resilience your brain will build, meaning you’ll be able to summon the positive effects of these exercises more quickly.
If you want to learn more about the strategies that will best help you, or if you are interested in trying body-centered care for your mental health, you can book an appointment today.
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