Additional Support

In addition to psychotherapy and medication, you can also investigate various additional support techniques and groups to help manage your anxiety symptoms, such as:

Stress Management Techniques

• • Breathing Techniques
    • 3-3-3 Rule: Inhale for 3 seconds, then hold for 3 seconds, exhale for 3 seconds.
    • 4-6 Rule: Exhale longer than you inhale (inhale for 4 seconds, exhale for 6)
    • Belly Breathing: Place your hand on your stomach, then breathe deeply feeling your belly expand and contract with each breath.
  • 5-4-3-2-1 Technique
    • Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
  • Try Yoga
    • Join a yoga class online or in-person
    • Various free yoga classes are available, including the Apple Fitness app
  • Progressive Muscle Relaxation (Jacobson)
    • This technique takes about 10-15mins and involves alternating tension and relaxation in all of the body’s major muscle groups. It usually begins at the head and moves down to the feet, focusing on each muscle group by tensioning it and then relaxing it.
    • Online instructions are available, such as those provided by a UK hospital: 
  • Listen to Music or an Audiobook. 
  • Try Aromatherapy.

Meditation

• • Yoga sessions can be short (5 minutes) or longer, tailored to your time and needs. 
  • Various classes and apps are available paid such as: 
    • headspace
    • Smiling Mind.com.au

Joining self-help or support groups

• • Support groups offer a supportive environment where you can share your experiences and stories, connecting with others facing similar challenges. Support groups offer both structured discussions on particular topics and more casual gatherings. Look for local support groups through community centers or online directories or ask your healthcare provider for recommendations.
  • Some Examples
    • The Tribe
    • InsightTreatment
    • Nami
    • Child Mind Institute
    • Psychology Today (California teen support groups)
    • Psychology Today for each State

Engage in active self-care

• • Avoid alcohol.
  • Exercise regularly.
  • Maintain a healthy diet.
  • Establish regular sleeping habits.
  • Allocate a few minutes each day for mindfulness activities (meditation, yoga, muscle relaxation, deep breathing….).