My job as a health and wellness coach encompasses so much more than habits and exercise and food. I strive to help my clients feel better in all areas of their life. Mental well-being included.
I can still remember the first time anxiety disrupted my life. It was 1980 – and I was in kindergarten. Yes indeed, you read that correctly. Kindergarten. A time when most children have very few (if any) worries.
It’s a time for fingerpainting + silly songs + playgrounds + making new friends.
But not for me. Always a bit more serious than other kids my age, it didn’t take much to land myself on the worry bus.
After being transferred to the full-day (academically gifted) class (why was this even a thing?), I was terrified of stepping into the classroom where worksheets and new faces replaced singing and painting.
It took decades (and many more life disruptions) before I sought help to manage my anxiety.
If you’re a member of this not-so-desirable club, here are few of my favorite tried and true tools.
Deep Breathing (4 + 4 + 6)
Deep breathing is a simple technique that’s excellent for managing emotions. Not only is deep breathing effective, it’s also discreet and easy to use at any time or place.
Sit comfortably and place one hand on your abdomen. Breath in through your nose, deeply enough that the hand on your abdomen rises. Hold the air in your lungs, and then exhale slowly through your mouth, with your lips puckered as if you are blowing through a straw. The secret is to go slow: Time the inhalation (4s), pause (4s), and exhalation (6s). Practice for 3 to 5 minutes.
Sometimes, I pair this technique with color imagery. Breathe in blue (or pink or glittery silver), pause, and exhale black (or gray or red).
Progressive Muscle Relaxation
By tensing and relaxing the muscles throughout your body, you can achieve a powerful feeling of relaxation. Additionally, progressive muscle relaxation will help you spot anxiety by teaching you to recognize feelings of muscle tension.
Sit back or lie down in a comfortable position. For each area of the body listed below, you will tense your muscles tightly, but not to the point of strain. Hold the tension for 10 seconds and pay close attention to how it feels. Then, release the tension, and notice how the feeling of relaxation differs from the feeling of tension.
| Feet | Curl your toes tightly into your feet, then release them. |
| Calves | Point or flex your feet, then let them relax. |
| Thighs | Squeeze your thighs together tightly, then let them relax. |
| Torso | Suck in your abdomen, then release the tension and let it fall. |
| Back | Squeeze your shoulder blades together, then release them. |
| Shoulders | Lift and squeeze your shoulders toward your ears, then let them drop. |
| Arms | Make fists and squeeze them toward your shoulders, then let them drop. |
| Hands | Make a fist by curling your fingers into your palm, then relax your fingers. |
| Face | Scrunch your facial features to the center of your face, then relax. |
| Full Body | Squeeze all muscles together, then release all tension. |
Imagery
Your thoughts have the power to change how you feel. If you think of something sad, it’s likely you’ll start to feel sad. The opposite is also true: When you think of something positive and calming, you feel relaxed. The imagery technique harnesses this power to reduce anxiety.
Think of a place that you find comforting. It could be a secluded beach, your bedroom, a quiet mountaintop, or even a loud concert. My current go to imagery is a Thievery Corporation concert I attended at the Fillmore Auditorium in Denver in 2018.
For 5 to 10 minutes, use all your senses to imagine this setting in great detail. Don’t just think fleetingly about this place – really imagine it.
(1) What do you see around you? What do you notice in the distance? Look all around to take in all your surroundings. Look for small details you would usually miss.
(2) What sounds can you hear? Are they soft or loud? Listen closely to everything around you. Keep listening to see if you notice any distant sounds.
(3)Are you eating or drinking something enjoyable? What is the flavor like? How does it taste? Savor all the tastes of the food or drink.
(4) What can you feel? What is the temperature like? Think of how the air feels on your skin, and how your clothes feel on your body. Soak in all these sensations.
(5) What scents are present? Are they strong or faint? What does the air smell like? Take some time to appreciate the scents.
💙 Robyn
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