My Favorite Coping Skills to Reduce Anxiety, Redirect Thoughts, and Distract from Difficult Moments

Box breathing, also known as square breathing, is a simple yet powerful technique to calm your mind and body. Here’s how to do it:

1. Sit comfortably and close your eyes.
2. Inhale slowly through your nose for a count of four.
3. Hold your breath for a count of four.
4. Exhale slowly through your mouth for a count of four.
5. Hold your breath again for a count of four.
6. Repeat this cycle several times until you feel more relaxed.

Box breathing helps regulate your breath, reduces stress, and brings your focus back to the present moment.

The 54321 grounding technique is a great way to reconnect with the present moment and divert your mind from anxious thoughts. Here’s how to do it:

1. 5: Acknowledge five things you can see around you. Look for small details, like the pattern on a rug, the texture of a leaf, or the colors in a painting.
2. 4: Identify four things you can touch. Notice the feel of your clothes against your skin, the surface of a nearby object, or the temperature of an item you’re holding.
3. 3: Listen for three sounds. It might be the hum of a computer, birds chirping outside, or distant traffic noise. Try to identify both loud and subtle sounds.
4. 2: Notice two things you can smell. This could be the scent of your shampoo, a nearby candle, or fresh air. Take a deep breath and really focus on the smells.
5. 1: Focus on one thing you can taste. Maybe you just had a sip of coffee, or you can still taste mint from brushing your teeth. If you can’t taste anything, think of your favorite flavor and imagine it.

Importance of Detail:

The more detailed you get in each step of the 54321 technique, the more effective it is in distracting your mind from anxiety. Here’s why:

• Cognitive Engagement: By focusing on specific details, you engage different parts of your brain. This cognitive engagement can help interrupt the cycle of anxious thoughts.
• Sensory Immersion: Detailed observations make you more aware of your surroundings. This sensory immersion pulls you into the present moment and away from abstract worries.
• Mindfulness Practice: Paying close attention to details is a form of mindfulness. It teaches you to observe without judgment and be fully present, which can reduce anxiety over time.
• Mental Redirection: When you concentrate on finding and describing specific details, your mind has less room for anxious thoughts. This mental redirection can provide immediate relief from anxiety.

For example, instead of just noting that you see a tree, describe it in detail: “I see a tall oak tree with rough, dark brown bark. The leaves are a vibrant green, and some have small holes from insects. There’s a slight sway in the branches as the wind blows.”

This level of detail requires more cognitive effort, which helps to break the cycle of anxiety and provides a temporary mental escape from distressing thoughts.

Holding frozen oranges is a unique and effective way to ground yourself and reduce anxiety. Here’s why it works:

1. Sensory Stimulation: The cold and texture of the orange provide a strong sensory input that can distract your mind from anxiety.
2. Mindfulness: Focusing on the sensation of the frozen orange helps you stay present and mindful.
3. Physical Distraction: Engaging in this physical activity can interrupt anxious thoughts and provide a momentary respite.

To use this technique, simply keep a few oranges in the freezer. When you feel anxious, take one out and hold it in your hands. Pay attention to the coldness, the texture of the peel, and the way it feels in your palms.

By incorporating these coping skills into your routine, you can build a resilient toolkit to manage anxiety and navigate difficult moments. Each technique offers a unique way to calm your mind, redirect your thoughts, and bring you back to the present.