Mental Health Matters - 10 Tips to Managing Anxiety

In this episode, we’re kicking off Mental Health Awareness Month by diving into a topic that affects so many—anxiety and stress. Kate Tucker, one of the therapists at Care to Change, shares valuable insights on understanding anxiety, recognizing the difference between stress and clinical anxiety, and offering 10 practical tips for managing these challenges. Whether you're struggling with anxiety yourself or supporting someone who is, this episode provides actionable strategies to help you regain control and find peace.

10 Tips for Managing Anxiety & Stress

1. Getting outside and grounding yourself in nature
2. Meeting your physical needs (food, hydration, medication)
3. Asking for help and not going it alone
4. Using your five senses to stay grounded in the present moment
5. Interrupting anxious thought patterns through activities like reading, journaling, and physical movement
6. Using progressive muscle relaxation to calm the body
7. Setting boundaries and learning to say no
8. Getting enough sleep to support mental well-being
9. The Power of Deep Breathing

Featured Resources:

• Book Recommendation: Spiritual Practices for the Brain – This book explores how various practices, including many discussed in this episode, align with biological research and Scripture.
• Care to Change: If you or someone you know is struggling with anxiety or stress, don’t hesitate to reach out to Care to Change for professional help. We’re here to support you in finding peace and balance.

Here are five different breathing techniques you can try:

1. Diaphragmatic Breathing (Abdominal Breathing):
   • Breathe deeply through your nose, allowing your diaphragm to expand and fill your abdomen with air. Exhale slowly through your mouth. This technique helps to reduce stress and promote relaxation.
2. Box Breathing (Square Breathing):
   • Inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and hold again for a count of 4. This technique is great for calming the nervous system and improving focus.
3. 4-7-8 Breathing:
   • Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. This technique can help reduce anxiety and promote better sleep.
4. Alternate Nostril Breathing (Nadi Shodhana):
   • Close one nostril with your thumb, inhale deeply through the other nostril, then close that nostril and exhale through the other side. This is believed to help balance the body’s energy and calm the mind.
5. Pursed Lip Breathing:
   • Inhale deeply through your nose, then purse your lips as if you’re about to whistle, and exhale slowly through your pursed lips. This helps to slow down your breathing and improve lung function, often used for respiratory conditions.

Each of these techniques can be helpful for reducing stress, increasing mindfulness, and improving overall well-being!

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