Anxiety
What causes anxiety ?
How therapy can help
Breathing Techniques
Relaxation Techniques
Anxiety Links
Grounding Techniques
What is anxiety and what causes it?​
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Anxiety arises when our body senses perceived threat or danger. We have an alarm system in our brain that is very efficient called the amygdala and this alerts us very quickly to dangers around us. This triggers our sympathetic nervous system, flooding our body with hormones such as adrenaline, getting our nervous system ready to stay and fight or run.
As children, going through stressful situations, we learn how to regulate and calm ourselves through the people around us and our environment . If we are unable to do this then we find it difficult to know what feels safe. Becoming highly sensitive to all the dangers around us we can feel nervous and anxious in normal situations. Encountering a difficult or traumatic situation as adults such as an accident or a bereavement can also cause us to be more sensitive and see the world as a more dangerous and stressful place.
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​​​​​​​​​​How can therapy help?
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Therapy can help us be curious about your feelings and investigate these alerts, or triggers and understand why we feel unsafe and discover the underlying issues for our anxiety.
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​Therapy can also offer an empathic non-judgemental space for you to explore your feelings. Revisiting your issues in a controlled, gentle process allows you to notice them and see them objectively without being overwhelmed by them.​​​
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Psychodynamic and narrative therapy can help us understand the causes of our anxiety by bringing unconscious thoughts or feelings into conscious awareness and investigating any internal conflicts in the past.​
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We can use mindfulness, visualisation, guided imagery, grounding and breathing techniques to help you regulate yourself. The more you know about what triggers you, the greater control you will have over your feelings.
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Exposure therapy can help with OCD and phobias such as agoraphobia. CBT, DBT and ACT can also help address the negative thoughts underlying the anxiety and use skills to find a new way of approaching your issues.​​​
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​Relaxation and Grounding Techniques
Important Notes
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-These techniques are tools for self-care and stress management. they are not replacements for professional mental health treatment.
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-Different techniques work better for different people -experiment to find what works best for you.
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-Practice these techniques when you're calm so they're more effective during stressful times.
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-If you experience persistent anxiety, depression or other mental health concerns, please seek support from a qualified mental health professional​
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-if any technique causes increased distress, stop using it and consider consulting with a counsellor or therapist.
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These techniques are taken from evidence-based practices from cognitive behavioural therapy, mindfulness-based interventions and somatic therapies. they are provided for educational purposes and general wellbeing.
​​​​​​​​​​​​​​​Breathing, Relaxation & Grounding Techniques
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Breathing Techniques
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Deep Breathing (Diaphragmatic Breathing)
Place one hand on your chest and one on your belly. breathe slowly through your nose, ensuring the hand on your belly rises more than the one on your chest. Exhale slowly through the mouth. This activates your body's relaxation response and reduces stress hormones.
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Box Breathing (4-4-4-4)
Inhale for 4 counts , hold for 4 counts, exhale for 4 counts, hold empty for 4 counts. Repeat this cycle 4-8 times. This technique is used by Navy SEALS and helps regulate the nervous system during high stress situations.
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4-7-8 Breathing
Inhale through your nose for 4 counts, hold your breath for 7 counts, exhale through your mouth for 8 counts. This technique can help reduce anxiety and promote sleep by activating the parasympathetic nervous system.
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Belly Breathing
Lie down comfortably and place a small book on your belly. Breathe so that the book rises and falls with each breath, focusing on expanding your diaphragm rather than your chest. this promotes deeper, more efficient breathing.
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Coherent Breathing
Breathe in and out at a rate of 5 breaths per minute 6 seconds in 6 seconds out. This creates heart rate variability coherence and promotes emotional balance and mental clarity.
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Alternate Nostril Breathing
Using your thumb and ring finger, alternate closing each nostril while breathing in and out through the other. This technique from yoga tradition helps balance the nervous system and improve focus.
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Progressive Muscle Relation Techniques
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Full Body Progressive Muscle Relaxation
Starting with your toes, tense each muscle group for 5 seconds, then release and notice the contrast. Move systematically through your body : feet, calves, thighs, buttocks, abdomen, hands, arms, shoulders, neck and face. this technique helps identify and release physical tension.
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Quick Muscle Release
Tense your body all at once for 5 seconds, then release everything and breathe deeply. Notice the wave of relaxation that follows. This is useful when you have limited time but need quick tension relief.
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Facial Muscle Relaxation
Focus specifically on facial muscles by raising your eyebrows, then releasing. Squeeze your eyes shut, then relax. Clench your jaw, then let it drop open slightly. Many people hold stress in their face without realising it.
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Visualization and Imagery Techniques
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Safe Place Visualization
Create a detailed mental image of a place where you feel completely safe and calm. Engage all your senses - what do you see, hear, smell, feel, and taste in this place? Return to this mental sanctuary whenever you need comfort.
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Body Scan Meditation
Mentally scan your body from head to toe, noticing any areas of tension, warmth, coolness, or other sensations without trying to change them. This builds body awareness and promotes relaxation through mindful attention.
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Colour Breathing
Imagine breathing in a calming colour (like blue or green) that fills your body with peace, and breathing out a colour that represents stress or tension (like red or black). This combines breathing with visualization for enhanced effect.
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Nature Imagery
Visualize yourself in a peaceful natural setting - a beach, forest, mountain, or garden. Focus on the details of this environment and how it makes you feel. Nature imagery can reduce cortisol levels and promote feelings of wellbeing.
​​​​​​​​​​​​​​​​​​​​​​​​​Grounding Techniques (5-4-3-2-1 and Others)
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5-4-3-2-1 Sensory Grounding
Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique brings you into the present moment by engaging all your senses.
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Physical Grounding
Feel your feet on the ground, press your hands together, or hold a cold object. Focus on the physical sensations to anchor yourself in the present moment. Physical touch activates pressure receptors that can calm the nervous system.
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Mental Grounding
Count backwards from 100 by 7s, recite the alphabet backwards, or name items in a category (like animals or countries). These cognitive tasks require focus and can interrupt anxious thought patterns.
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Emotional Grounding
Name your current emotion and rate its intensity from 1-10. Remind yourself that emotions are temporary and will pass. This creates distance between you and overwhelming feelings.
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Temperature Grounding
Hold ice cubes, splash cold water on your face, or step outside to feel the air temperature. Temperature changes can quickly shift your nervous system state and bring you into the present.
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Mindfulness and Present-Moment Techniques
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Mindful Breathing
Simply focus your attention on your breath without trying to change it. When your mind wanders, gently return attention to your breathing. This builds concentration and present-moment awareness.
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Body Awareness
Notice how your body feels in this moment - the weight of your body in the chair, the temperature of the air on your skin, any areas of tension or relaxation. This builds the foundation for all mindfulness practices.
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Mindful Observation
Choose an object and observe it carefully for 2-3 minutes, noticing colours, textures, shapes, and details you might normally overlook. This strengthens your ability to focus and be present.
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Loving-Kindness Meditation
Send kind thoughts to yourself, then to loved ones, neutral people, difficult people, and finally to all beings. Start with phrases like "May you be happy, may you be peaceful, may you be free from suffering."
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Movement-Based Relaxation
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Gentle Stretching
Simple neck rolls, shoulder shrugs, and gentle twists can release physical tension and promote relaxation. Movement helps process stress hormones and improves circulation.
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Walking Meditation
Walk slowly and deliberately, focusing on each step and the sensations of walking. This combines the benefits of gentle exercise with mindfulness practice.
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Yoga Poses for Relaxation
Child's pose, legs up the wall, and gentle twists can activate the relaxation response. These poses stimulate the vagus nerve and promote parasympathetic nervous system activation.
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Quick Techniques for Immediate Relief
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STOP Technique
Stop what you're doing, Take a breath, Observe your thoughts and feelings, Proceed with awareness. This creates a pause that allows you to respond rather than react.
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Hand on Heart
Place your hand on your heart and feel it beating. This simple gesture can activate self-compassion and feelings of safety through the release of oxytocin.
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Butterfly Hug
Cross your arms over your chest and gently pat your shoulders alternately with your hands. This bilateral stimulation can be calming and is used in trauma therapy.
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Cold Water Technique
Splash cold water on your face or hold cold water in your mouth for 30 seconds. This activates the dive response and quickly calms the nervous system.
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​Anxiety Links
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Anxiety Care UK
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anxietycare.org.uk​​
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Helps people with anxiety disorders.
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Anxiety UK
03444 775 774 (helpline)
07537 416 905 (text)
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Advice and support for people living with anxiety.
MIND
Helplines
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https://www.mind.org.uk/information-support/helplines/
Local MIND services
https://www.mind.org.uk/about-us/local-minds/
Side by Side online peer community
https://www.mind.org.uk/information-support/side-by-side-our-online-community/
NHS Inform
https://www.nhsinform.scot/illnesses-and-conditions/mental-health/anxiety/
No More Panic
Provides information, support and advice for those with panic disorder, anxiety, phobias or OCD, including a forum and chat room.
No Panic
0300 7729844
Provides a helpline, step-by-step programmes, and support for people with anxiety disorders.
Samaritans
116 123 (freephone) jo@samaritans.org
Samaritans are open 24/7 for anyone who needs to talk. You can visit some Samaritans branches in person.
Triumph Over Phobia (TOP UK)
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Provides self-help therapy groups and support for those with OCD, phobias and related anxiety disorders.
Young Minds
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Fighting for young people’s mental health.
https://www.youngminds.org.uk/young-person/mental-health-conditions/anxiety
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