How to Handle Anxiety in the Moment

Are you feeling anxious? I'm going to tell you these quick techniques to calm down fast. I'm Dr. Andrea Zorbas. I'm a clinical psychologist in San Francisco, California, and here are some quick techniques for you.

So, a grounding exercise. Use the 5-4-3-2-1 method, which is, you name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. Next one is some breath works. So try box breathing. You're going to inhale for four seconds. Hold for four, exhale for four, hold for four, repeat.

Next is visualization. Imagine a safe and calming place. Is this the beach? Is this the forest? Is this somewhere in your home? Engage in your senses. What does it look, smell, and feel like? Close your eyes while you do this.

Then we have progressive muscle relaxation, tense and release each muscle group from head to toe. And you're going to want to do that for three seconds. release each time.

Do you need help managing anxiety? Therapy Now SF can give you tools for long term relief. Reach out today.