Stress and anxiety reduction tips

In Employee Assistance Program (EAP) articles and webinars, we’ve addressed stress and anxiety in the context of issues like burnout and adverse childhood experiences. It’s normal to experience stress and anxiety. However, when we experience them too frequently or over a longer period of time, they can become harmful.

In this article, we’ll give you tips to reduce stress or anxiety in the moment, when you first experience it. These tips cover visualization, progressive muscle relaxation, deep breathing, and grounding exercises.

Visualization

Visualization is a way to calm stressful or anxious thoughts by focusing on relaxing or beautiful images. For example, a simple visualization you can do when stress or anxiety hit you is to imagine you’re setting those undesirable thoughts on a cloud and watching them float away.

Guided imagery is when a narrator or therapist leads you through a visualization. In this video, the National Institutes of Health provides an example of a guided visualization.

Source: National Institutes of Health. Transcript available.

If you search the internet for guided imagery exercises, you might find that many focus on nature. That’s because spending time in nature benefits your well-being and reduces anxiety. If you can’t physically get outdoors into the natural world, visualization is a helpful practice.

Progressive muscle relaxation

Progressive muscle relaxation (PMR) is another way to reduce stress or anxiety. PMR involves tensing and then relaxing different muscle groups. You can start with the muscles in your head and work your way down to your toes, or vice versa.

Instructions for PMR are available from Kaiser Permanente, including actions for each muscle group. These exercises are done while lying down. If you have any concerns about PMR, consult your doctor first.

Deep breathing

Stress or anxiety impacts our breathing which can cause us to remain in a stressful or anxious state. You might find yourself breathing quickly or holding your breath. You might notice your breaths are shallow.

Deep breathing can help you relax. According to Harvard Health, “deep abdominal breathing encourages full oxygen exchange … it can slow the heartbeat and lower or stabilize blood pressure.” To practice deep breathing:

• Sit or lie down. Lying down can help encourage good, relaxed technique.
• Breathe in slowly through your nose. Your chest and stomach should rise.
• Breathe out through your nose or mouth.

Paced breathing can reduce stress or anxiety by activating the vagus nerve. The vagus nerve connects the brain to the digestive system in the abdomen. It helps the body return to a restful state after a stressful event. To practice paced breathing:

• Inhale while counting to 3.
• Exhale while counting to 6.
• Repeat.

Grounding exercises

Grounding exercises help relieve anxiety by keeping your mind and body connected and your focus on the present moment. Like paced breathing, some of these exercises activate the vagus nerve.

Grounding exercises often involve becoming aware of the senses — what do you feel, see, hear, or smell right now? For example:

• Run cold water over your hands or splash it on your face.
• Step outside and name what you see, hear, feel, or smell.
• Listen to music. Singing helps activate the vagus nerve.

You can also try a “4 3 2 1” grounding exercise:

• Name 4 things you can feel or touch, right now.
• Name 3 things you can hear or see.
• Name 2 things you can smell.
• Name 1 thing you like about yourself or are grateful for.

Follow-up

These tips can help you manage stress and anxiety when they pop up. You might also increase your well-being by developing longer-term stress and anxiety reduction practices, like regular exercise and mindfulness or meditation practices.

Contact your EAP if:

• Stress or anxiety is frequent or long-term.
• You’ve experienced trauma in your past or present.
• Thoughts or feelings are interfering with work or life activities.

Not sure if the Washington State EAP is your EAP? Check with your supervisor or HR.

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The Washington State Employee Assistance Program (EAP) is a free, confidential program created to promote the health, safety and well-being of public service employees and their household adult family members. EAP provides counseling and other resources to support well-being, address workplace concerns, and help with legal and financial issues. Reach out to EAP online or call 877–313–4455. To find out if the Washington State EAP serves your agency or organization, contact your supervisor or human resources department.

Links to external websites are provided as a convenience. The Employee Assistance Program and the Department of Enterprise Services do not endorse the content, services, or viewpoints found at these external sites. Information is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact the EAP or other qualified professional.