Anxiety is a common concern for mothers seeking therapy. Motherhood encompasses immense joy but also numerous worries. When these concerns become overwhelming, it may be beneficial to explore new strategies for managing symptoms. These techniques can help disrupt the distressing thoughts and biological responses that contribute to anxiety.
Finding the most effective strategies often involves experimentation. Here are some of our preferred anxiety management techniques:
Breathwork involves consciously controlling your breathing patterns to positively influence the state of your mind and body. This can promote mental clarity, facilitate emotional release and achieve physical relaxation. Some simple techniques that can help during an anxiety attack are:
- 4-8 Breathing: Breath in slowly through the nose for a count of four and exhale slowly through the nose for a count of eight. Repeat for four to eight cycles.
- 4-4-6-2 Breathing: Breath in slowly for a count of four through the nose. Hold your breath for a count of four. Exhale through the mouth for a count of six. Hold your breath for a count of two. Repeat four to eight cycles.
Grounding Exercises are techniques designed to bring your focus to the present and reconnect you with your surroundings. These exercises can help you regain a sense of calm and stability when you’re feeling overwhelmed or anxious. Here is an example called Dropping Anchor, using the acronym A-C-E.
Acknowledge: Label your thoughts and feelings as observations instead of criticisms. What is showing up inside you? Identify the thoughts, feelings, urges, memories, and sensations you are experiencing in the moment, without judgment.
Come back to your body: Engage a somatic (body-based) to help you shift your attention away from distressing thoughts.
- * Focus on your bodily sensations.
- * Ground yourself by pushing your feet into the floor.
- * Sit up straight and relax your shoulders.
- * Press your hands together or against a wall.
- * Practice breathwork.
- * Try self-soothing techniques like hugging and gently rocking yourself.
Engage with your surroundings: Try focusing your attention outside and engaging with your environment. Some exercises you can try: simply name objects in the room, label everything you see in a specific color, or try the 5-4-3-2-1 method. For the 5-4-3-2-1 method, name five things you see, four things you hear, three things you can touch, two things you can smell, and one thing you can taste.
Repeat this exercise slowly, 3-4 times.
The Dive Response can be a helpful tool when you’re feeling overwhelmed by anxiety or experiencing severe distress. This technique simulates being underwater, which can naturally slow your heart rate and lower your blood pressure, helping to reduce anxiety. If you have any medical conditions, please check with your doctor before trying this technique. Here’s how to activate the dive response:
- Bend or lean over.
- Place a cold pack or a Ziplock bag filled with cold water over your eyes, nose, and cheeks.
- Hold your breath for 15-30 seconds.
There are many other tools available for anxiety management. If you’re a mother experiencing persistent anxiety that impacts your daily life or relationships, please remember that you’re not alone. Many mothers seek support for anxiety-related issues. At Mom Over Matter LLC, we offer therapy and coaching services specifically designed to reduce anxiety and help you create a more fulfilling life. Please reach out to us here.
