Practical Ways to Calm Anxiety & Overwhelm

1. Deep Breathing Exercises

- Description: Deep breathing helps activate the parasympathetic nervous system, promoting a state of calm.

- Empirical Evidence: Research indicates that deep breathing can reduce anxiety and improve emotional regulation (Zou, et al., 2018).

- Practice: Try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds).

- Source: Zou, L., Yeung, A., Li, C., Chiou, S. Y., Zeng, N., Tzeng, G. Y., & Yang, L. (2018). Effects of mind-body movements on balance function in stroke survivors: A meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 15(6), 1292. https://doi.org/10.3390/ijerph15061292

2. Progressive Muscle Relaxation (PMR)

- Description: PMR involves tensing and then relaxing different muscle groups, reducing physical tension.

- Empirical Evidence: Studies show PMR is effective in reducing anxiety and improving overall well-being (Conrad & Roth, 2007).

- Practice: Systematically tense and relax each muscle group from toes to head.

- Source: Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243-264. https://doi.org/10.1016/j.janxdis.2006.08.001

3. Mindfulness Meditation

- Description: Mindfulness involves paying attention to the present moment non-judgmentally.

- Empirical Evidence: A meta-analysis confirms mindfulness meditation's effectiveness in reducing anxiety (Khoury, et al., 2015).

- Practice: Engage in daily mindfulness meditation for at least 10 minutes.

- Source: Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2015). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771. https://doi.org/10.1016/j.cpr.2013.05.005

4. Yoga

- Description: Yoga combines physical postures, breathing exercises, and meditation.

- Empirical Evidence: Research shows that yoga significantly reduces anxiety and improves mood (Li & Goldsmith, 2012).

- Practice: Incorporate a regular yoga practice, focusing on poses that promote relaxation.

- Source: Li, A. W., & Goldsmith, C. A. (2012). The effects of yoga on anxiety and stress. Alternative Medicine Review, 17(1), 21-35.

5. Grounding Techniques

- Description: Grounding techniques help reorient to the present moment, reducing feelings of overwhelm.

- Empirical Evidence: These techniques are widely used in trauma therapy and have shown effectiveness in reducing anxiety (Fisher, 2017).

- Practice: Use the 5-4-3-2-1 technique (identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste).

- Source: Fisher, J. (2017). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.

6. Somatic Experiencing (SE)

- Description: SE focuses on releasing physical tension and restoring the body's natural capacity to self-regulate.

- Empirical Evidence: Studies have shown SE to be effective in reducing symptoms of PTSD and anxiety (Levine, 2010).

- Practice: Work with a certified SE practitioner to explore and release physical sensations associated with anxiety.

- Source: Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

7. Nature Exposure

- Description: Spending time in nature can significantly reduce anxiety and promote relaxation.

- Empirical Evidence: Research indicates that exposure to nature lowers stress hormone levels and reduces symptoms of anxiety (Bratman, Hamilton, & Daily, 2012).

- Practice: Spend at least 30 minutes in a natural setting daily.

- Source: Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136. https://doi.org/10.1111/j.1749-6632.2011.06400.x

8. Aromatherapy

- Description: Using organic, non-toxic, and pet-friendly essential oils, such as lavender, can help reduce anxiety and improve mood.

- Empirical Evidence: Clinical trials have shown that aromatherapy can significantly reduce anxiety levels (Lee, et al., 2011).

- Practice: Use a diffuser with essential oils or apply diluted oils to pulse points.

- Source: Lee, Y. L., Wu, Y., Tsang, H. W., & Leung, A. Y. (2011). A systematic review on the anxiolytic effects of aromatherapy in people with anxiety symptoms. Journal of Alternative and Complementary Medicine, 17(2), 101-108. https://doi.org/10.1089/acm.2009.0277

References:

- Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136. https://doi.org/10.1111/j.1749-6632.2011.06400.x

- Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243-264. https://doi.org/10.1016/j.janxdis.2006.08.001

- Fisher, J. (2017). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.

- Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2015). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771. https://doi.org/10.1016/j.cpr.2013.05.005

- Lee, Y. L., Wu, Y., Tsang, H. W., & Leung, A. Y. (2011). A systematic review on the anxiolytic effects of aromatherapy in people with anxiety symptoms. Journal of Alternative and Complementary Medicine, 17(2), 101-108. https://doi.org/10.1089/acm.2009.0277

- Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

- Li, A. W., & Goldsmith, C. A. (2012). The effects of yoga on anxiety and stress. Alternative Medicine Review, 17(1), 21-35.

- Zou, L., Yeung, A., Li, C., Chiou, S. Y., Zeng, N., Tzeng, G. Y., & Yang, L. (2018). Effects of mind-body movements on balance function in stroke survivors: A meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 15(6), 1292. https://doi.org/10.3390/ijerph15061292

**Created with ChatGPT and AI.

These strategies, grounded in empirical research, offer practical ways to manage anxiety and overwhelm through a somatic and holistic approach.

Abundant Light Counseling
surrounding service areas include but are not limited to

Woodbury, MN
Cottage Grove, MN
Inver Grove Heights, MN
St. Paul, MN
Mendota Heights, MN
Minneapolis, MN
Stillwater, MN
White Bear Lake, MN

To book an appointment call Beth Anderson, M.Ed., LPCC at

507-412-6855 or book online at
www.abundantlightllc.com