Struggling with Anxiety? This Technique Can Help!
You know the cycle: anxiety begins arises, and then start to get anxiety because of your anxiety. Trying to resist it can often make it worse, and it can become so intense that you might turn to medication to manage it. While I'm not here to advise against medication, I want to highlight the power of some very effective tools to try first, or in addition to your medication.
When anxiety strikes, our minds can spiral into worst-case scenarios, amplifying the feeling. But what if we could change the narrative? Instead of letting anxiety control us, we can practice techniques to manage it. It may seem challenging, but with practice, you can improve over time. I believe in your ability to gain control!
The techniques I'm discussing can be remembered using the acronym B.O.G., which stands for:
Breathe. It might sound simple, but proper breathing is crucial. Anxiety often triggers a fight, flight, or freeze response, leading to shallow, rapid breathing. This shallow breathing can worsen anxiety. Focus on taking deeper, slower breaths to counteract this cycle.
Orient. As you breathe, ask yourself, “Am I in a threatening situation right now?” If the answer is no, take a moment to orient yourself. Observe your surroundings—note colors, shapes, patterns, and textures. Pay attention to the temperature and the people around you. This awareness can help ground you in the present moment and bring your focus back to your breath.
Ground. To ground yourself, focus on the physical sensation of your feet touching the floor. Press your feet down and engage your leg muscles to feel a connection with the earth. Acknowledge your strength and the support beneath you. This practice helps shift your focus from overthinking to physical presence.
By incorporating the B.O.G. techniques—Breathe, Orient, and Ground—into your routine, you can take proactive steps to manage anxiety and regain a sense of control. These simple practices help shift your focus from overwhelming thoughts to present-moment awareness, fostering a sense of stability and calm. Remember, it's a journey, and progress comes with patience and persistence. Feel free to share your experiences and any additional tips that have helped you. Together, we can create a supportive community where we all find strength and understanding. Keep practicing, and take care of yourself.
