We have all experienced anxiety to some degree in our lifetime. Anxiety is a common emotion and a normal part of life and can last anywhere from a few seconds to a few days or longer, depending on the situation.

Anxiety tells us there may be danger, such as when crossing the street. When crossing the street my anxiety tells me to stay alert and to look for cars before stepping off the curb. For some, anxiety may be a constant feeling they experience. Some people experience anxiety as feeling on edge, overwhelmed, fatigued, or restless. While anxiety is a natural experience, we can become so caught up with anxious thoughts and emotions that it undermines our health and wellbeing. So how do we manage the uncomfortable emotion of anxiety?

In-the-Moment Techniques

• Progressive muscle relaxation- Start at your toes and work up to your head, tense each muscle group for 5 seconds completely then release it to let go of physical tension.

• Box breathing- Visualize moving along a box, inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. 

• The 5-4-3-2-1 Method- Identify 5 things you can see, 4 you can touch/feel, 3 you can hear, 2 you can smell, and 1 you can taste in the present moment.
  
  

Long-term Ways to Manage Anxiety 

• Create sleep routines 

• Create positive social support 

• Increase exercise  

• Engage in professional counseling 

• Cultivate spirituality 

• Get outdoors 

• Practice gratitude 

• Be kind to yourself and others 

These are simply a few ideas to get started in managing anxiety. Each person is unique and must find what works best for them. If you are ready to begin your counseling journey, please contact Methodist EAP at 901-683-5658 to schedule an appointment. A counselor can support you as you explore and identify what works best for you. 

Alice White, LCSW

Counselor

Alice White is a Licensed Clinical Social Worker (LCSW) and a Certified Employee Assistance Profession who has experience working with clients with anxiety, depression and crisis situations. She earned her Bachelor’s and Master’s degrees in Social Work from the University of Southern Mississippi. Alice is a native Memphian who began her career in Memphis at Youth Villages. Alice is currently licensed in Tennessee, Mississippi, and Arkansas. In her spare time, she enjoys taking her dog on walks, reading, and going to concerts.