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Tips to Manage Anxiety

Have you been feeling worried, restless, or irritable? Anxiety can express itself in a number of ways, and it can really help to have a ‘tool kit’ of strategies to draw from at any time of day. Here are some examples:


Many breathing techniques help induce relaxation. For example, ‘Square’ breathing involves a balanced count of breathing in for 4, holding for 4, breathing out for 4, then holding for 4 again; up, across, down, across, creates the shape of a square. Stay tuned for more sessions on breathing (in person and virtually) in the coming weeks. 

Meditation and Mindfulness

Meditation and Mindfulness are research-based practices that involve coming into the present moment (through body-sensing, breath awareness, visualization, walking, and more). Anxiety often results from future-based thinking. Moving into the present can be the antidote.    

Progressive Muscle Relaxation

A relaxation technique that involves tensing muscles then releasing. Go to this link for step-by-step instructions:

Get an Accountability Buddy 

Find a friend and make a pact to hold each other accountable. It can really help to have someone to check in with, support, share experiences and bounce ideas off. 

Acceptance and Gratitude

Both acceptance and gratitude have the power to transform an unfavourable perspective—from tension and lack, to freedom and empowerment.

Plan a day trip

When was the last time you planned a day trip and hit the open road? Getting away can have the added benefit of shifting our perspective as we take in new sights.

Practice Self-Care

Over the month of July, we explored the subject of self-care. Please refer to those newsletters if possible. In short, self-care strategies are as unique as the individual. The better we know our self, the better positioned we will be to support our well-being through self-care.