I recently had the pleasure of presenting an anxiety toolbox to the Counseling Staff at Edgewood College. I co-presented with Meagan Geurts of Megan Geurts Counseling. As the Fall semester is about half way over the students are well into mid terms and some even looking ahead to finals in another month. This is also the time of year that anxiety starts to peak with students.
Meagan and I were able to discuss some techniques that we use in our sessions to help our clients. One of my favorite tools that i discussed is 4 square breathing. It is a great exercise that can be used in the moment with anxiety.
4 square breathing looks like this: breath in to the count of 4, hold to the count of 4, exhale to the count of 4 and hold to the count of 4. Repeat until you feel your heart rate begin to come down and your breathing slows down.
When I teach relaxation techniques in my session I remind my clients that it takes practice to learn a new skill. I encourage clients to practice 2-3 times a day for 1-2 weeks.
What techniques do you use to decrease anxiety?
For more techniques to help you cope with anxiety please contact Julie C Kull, LCSW at Kull Counseling. 608.239.4807