Helpful Quick Tips

Whenever you feel anxious, try one or more of these simple techniques to help you settle.

Before doing anything else, pause and consciously acknowledge and rate the anxiety. If a rating of 1 is 'mild worry', 5 is real anxiety and 10 is 'absolute terror', what level is the anxiety now? Rating helps to objectify the anxiety, giving you a little mental distance from it and gives you an indication of what you need to deal with.

If it's mild anxiety, focusing on some releasing out breaths will make a difference. If it's stronger, you can combine the out breath with some shoulder shrugs. Inhale the shoulders up to the ears and with a releasing out breath through the mouth, drop the shoulders down. Repeat for several minutes and then slow down the movements and see if you can breathe in and out through the nostrils. Tune into your breath and breathe smoothly and deeply. Relax your abdomen and allow it to expand with each inhalation and soften back with each exhalation.

Focus on your exhalation and the slight pause at the end of each exhalation. Gently and mindfully elongate the exhalation and the pause. You can mentally count during exhalation, or even hum.

To understand more about anxiety view our Freedom from Anxiety Program™

Find out more about anxiety here:

• How did the InSync Freedom from Anxiety Program develop?
• Learn more about anxiety
• What type of anxiety do you or your loved one suffer from?
• Experience the benefits of living without anxiety
• Is it a normal fear or do I have anxiety?
• What is a panic attack and how do I prevent one?
• How do I support others deal with anxiety