Techniques to Manage High Anxiety:

When you are feeling extremely distressed, you can redirect your attention to the present.

• Splash COLD water on your face. Use an ice cold compress and place on the back of your neck or forehead.
• If you are feeling comfortable, take a walk. Count houses and notice the colors of the homes and their lawns.
• Focus on your breathing. Slowly breathe in from your diaphragm and keep count as you exhale.
• Take notice of your surroundings: Who is around you? What sounds do you hear? Is the T.V. or radio on?
• Find a space that soothes you. If you feel comfortable, sit outside, experience the fresh air. Feel the sun shining and enjoy the breeze.
• Keep a rubber band or hair tie on your wrist. Pluck it and feel the sensation as it reaches your skin. This will bring your attention to the present.
• Rub your palms or grip your hands together. Take notice of your hands. How do they feel? Are they hot or cold?
• Cross your arms and legs, this will help you feel the sensation of taking hold of your body. You are in control.
• Hold a comforting object, like something soft or smooth.
• Listen to familiar and comforting music. Sing along and recite the lyrics.
• Watch your favorite TV show or video. Play a video game.
• Reach out to someone who is supportive and comforting.
• Make a list of positive affirmations and keep them on hand.

Dr. Ariela Bellin is a licensed Psychologist in Brooklyn, New York.

   If you or someone you know needs help, contact Dr. Ariela Bellin, Licensed Clinical Psychologist at 516-690-7793.