4-Square Breathing

Box breathing, also known as four-square breathing, involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew.

Coping using Gratitude

We can cope better if we can focus on the positive. A gratitude journal is a good way to remind ourselves that there is good in the world that we are grateful for. It’s also nice to look back on over time. 

Or even easier – set a reminder in your phone every day at a time that good for you to have a gratitude moment. Stop. Take just a moment and name 3 things that you are grateful for. See if it doesn’t help adjust your outlook. Research has shown that it can.

How to Prevent an Anxiety Attack

How to Prevent an Anxiety Attack

Breathe deeply in through your nose and out through your mouth

Slowly look around you and find…

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 emotion you feel

This is called Grounding – it can help when you feel like you’ve gone too far in your head and lost control of your surroundings.

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