Turn Off Your Anxiety with This – Fight or Flight Response – Control Anxiety – Dr.Berg

• Diaphragmatic breathing: This is a type of deep breathing that helps to calm the body and mind. To do diaphragmatic breathing, sit or lie down in a comfortable position and place one hand on your chest and the other on your stomach. Breathe in slowly and deeply through your nose, making sure that your stomach rises and your chest stays still. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this for 5-10 minutes.
• Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups in the body. To do progressive muscle relaxation, start by tensing your toes for a few seconds, then relax them. Continue tensing and relaxing different muscle groups in your body, working your way up from your toes to your head.
• Grounding techniques: These techniques help you to focus on the present moment and to feel more grounded. Some grounding techniques include:
  • Focusing on your senses: Pay attention to what you can see, hear, smell, taste, and touch.
  • Naming 5 things you can see: Look around and name 5 things you can see.
  • Naming 4 things you can hear: Close your eyes and name 4 things you can hear.
  • Naming 3 things you can feel: Place your hands on different parts of your body and name 3 things you can feel.
  • Naming 2 things you can smell: Close your eyes and name 2 things you can smell.
  • Naming 1 thing you can taste: Place something in your mouth and name 1 thing you can taste.
• Visualization: This technique involves visualizing a peaceful scene or place. To do visualization, find a quiet place where you won’t be disturbed. Close your eyes and imagine yourself in a peaceful place. You might imagine yourself sitting on a beach, walking through a forest, or floating on a cloud. Spend a few minutes visualizing this peaceful scene.

Dr. Berg also recommends avoiding caffeine, alcohol, and sugar, as these substances can worsen anxiety. He also suggests getting regular exercise, eating a healthy diet, and getting enough sleep.

If you are struggling with anxiety, it is important to talk to a healthcare professional. They can help you to develop a treatment plan that is right for you.