Feeling Anxious? Try These Simple Tricks to Find Peace

It’s normal to feel nervous, especially about your health or everyday problems. Sometimes, these feelings of anxiety can feel overwhelming. But don’t worry—there are simple tricks, like mindfulness and breathing exercises, that can help you feel calmer and more at peace.

What Is Anxiety?

Anxiety happens when we feel too much stress. It can make it hard to concentrate, give you a fast heartbeat, or make you feel restless. In very stressful moments, some people may even feel their fingers cramp or their hands tingle. While it’s important to ask a doctor for help if anxiety feels out of control, there are a few things you can try to calm yourself right away.

What Is Mindfulness?

Mindfulness means paying close attention to what’s happening right now, without worrying about the past or future. When you practice mindfulness, you focus on your thoughts and feelings but don’t let them take over. This can help you feel more peaceful and deal with anxiety in a healthy way.

Here are three mindfulness exercises you can try:

1. Body Scan

• Sit or lie down somewhere comfortable.
• Close your eyes and take a few deep breaths.
• Think about each part of your body, starting with your toes and moving up to your head.
• Notice how your body feels—if it’s tense, relaxed, or sore—but don’t judge it. Just observe.

2. The 5-4-3-2-1 Technique

This trick helps you focus on what’s around you instead of your worries:

• See: Look for 5 things you can see. Take your time and notice the details.
• Touch: Find 4 things you can touch. Feel the texture or shape of each one.
• Hear: Listen for 3 sounds. If it’s quiet, focus on little noises, like the wind or your breathing.
• Smell: Smell 2 things. You can sniff a candle or an essential oil, or even food.
• Taste: Find 1 thing you can taste, like a snack or a sip of water.

3. The RAIN Method

RAIN is an easy way to help yourself feel calmer:

• R: Recognize what you’re feeling.
• A: Allow yourself to feel it, even if it’s hard.
• I: Investigate why you feel this way. Be curious, not harsh.
• N: Nurture yourself with kindness. Treat yourself like a friend who needs comfort.

These simple exercises can help you feel more in control and less anxious. Try them the next time you feel stressed!

Easy Breathing Exercises to Help You Calm Down

Breathing exercises can help your body and mind relax quickly. Try these simple techniques:

1. Deep Breathing

Sit or lie down somewhere comfortable.

Breathe in deeply through your nose and let your belly rise.

Hold your breath for a moment.

Breathe out slowly through your mouth and feel your body relax.

Do this for a few minutes, paying attention to your breath.

2. 4-7-8 Breathing

• Breathe in through your nose while counting to 4.
• Hold your breath while counting to 7.
• Breathe out through your mouth while counting to 8.
• Repeat this 4 times. As you get more comfortable, you can do it for longer.

3. Box Breathing

• Breathe in through your nose for 4 counts.
• Hold your breath for 4 counts.
• Breathe out through your mouth for 4 counts.
• Hold your breath again for 4 counts.
• Imagine a box in your mind while you do this. Repeat for a few minutes.

How to Add Mindfulness to Your Day

Breathing and mindfulness are more helpful when you practice them regularly. Here’s how:

• Make Time: Spend a few minutes each day practicing.
• Set Reminders: Use your phone or sticky notes to remind you to practice.
• Be Consistent: The more often you do it, the easier it becomes during stressful times.

Grand River Is Here for You

Breathing exercises and mindfulness can help reduce stress and keep you calm. They’re great for quick relief, but they don’t replace help from a doctor if you’re feeling really overwhelmed. If you’re struggling with anxiety, talk to a healthcare provider. Take a deep breath, focus on the moment, and remember—you’re not alone.