Tips to Manage Anxiety with Grounding and Breathing Techniques
“Nature does not hurry, yet everything is accomplished.”
– Lao Tzu
This week, knowing we’re nearing Avery’s next biopsy, will be filled with “scanxiety.”
We are optimistic and encouraged by how things appear to be going, but there’s still that anxiety over “what ifs.”
I wish my brain could turn that off and just wait for the results, but anxiety doesn’t work that way.
Even on medications for it now, I can still feel the anxiety trying to push its way up.
Cancer is never easy; even as a caregiver.
So, as we wait for her next bone marrow biopsy, and then the results, I’ll be picturing myself standing over a calm body of water.
That seems to help a bit.
I also use breathing techniques and grounding. Whatever I can to calm my mind.
What is Grounding?
Grounding is a technique that uses your five senses to help you through times of distress.
Physical Techniques
- Put your hands in water
- Hold a piece of ice
- Touch items near you
- Take a short walk
- Do a few exercises
- Be still and listen to the noises around you
- Take bites of a favorite food
- Smell a favorite scent
Soothing Techniques
- Repeat affirmations to yourself
- Visualize your favorite place to be
- Listen to your favorite music
- Make a list of things that make you happy
- Spend a few moments with your pet
Mental Techniques
- Use math and numbers to shift focus
- Find a way to make yourself laugh
- Play a mental memory game
- Mentally list categories of things
- Describe a daily task as you would explain to someone else
- Take in your surroundings and make mental notes of what you see
- Visualize yourself physically leaving the feeling behind
Would love to hear your tips on how to breathe through the challenging times.
For now, we wait… and Avery? Well, the picture above shows you how she deals with everything.
