Clinical psychologists share helpful relaxation techniques for stress and anxiety if you just can’t get into deep breathing.
Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
Deep breathing isnt a wellness cliche; thescience is clear on its ability to help reduce stress and anxiety.
I hadnt been back out recently but I did go to the grocery store a couple of weeks ago.
Deep breathing was something I didnt feel like I was able to do.
I kind of felt like I was holding my breath.
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Thats not to say that breathing exercises are worthless right nowDr.
Richardson says she just waited until she was back in her car alone to take her deep breaths.
And some people might be totally fine deep breathing wherever they are.
But it is worth remembering that as people and their circumstances change, so should their self-care techniques.
Heres how they work.
The 54321 technique
The first technique on Dr. Sophs list is, like deep breathing, simple and effective.
Going through this technique gives you tangible things to focus on, which can be grounding.
It could be at home in your bed, curled up with your dog.
Or maybe its walking on the beach with your feet sinking into the wet sand.
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Include all your senses, she says.
Focus on the way it melts in your hands, Dr. Soph instructs.
Feel them in your hands.
Notice the edges and any changes in texture, she says.
This is another way to give your mind something else to focus on.
6. notice the sounds further away
Touch isnt the only way to redirect the mind.
(Single Ladies on repeat, anyone?)
Listen to the different layers of the piece, Dr. Soph says.
The key is using your senses in different ways to feel grounded.
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