(559) 460-0715

Family Therapist
  • Home
  • About Me
  • Services
    • Anxiety
    • Depression
    • Relationship Problems
    • Post-Traumatic Stress Disorder
    • Postpartum Depression
  • Blog
    • 2016
    • 2017
    • 2018
    • 2019
    • 2020
    • 2021
  • Contact

Simple Exercises for Relief from Anxiety

Dec 25, 2019

When suffering from anxiety, it is important to know that there are tools and resources available to help you cope with this health concern. There are many techniques available for you to use at home while trying to improve your anxiety. For those times in your life when at-home techniques are simply not enough, counseling can be an important tool.


Some methods you can begin using right away include the Rhythmic Breathing exercise, the 5-4-3-2-1 Grounding exercise, and Deep Relaxation. While you may use these techniques at home, they will not help you get to the root cause of your anxiety, which may be beneficial if you are looking for relief from anxiety long-term. Below, you will find brief overviews of the previously mentioned techniques.

Rhythmic Breathing

In this exercise, you will be focusing on your breathing, which can be extremely helpful during an anxious episode.

  • Begin by breathing in through your nose for six full counts
  • Hold for four full counts
  • Exhale through a small hole between your lips, as if trying to blow out a candle

Note: This exercise will be more effective if you focus on breathing into your belly as opposed to breathing into your chest.

5-4-3-2-1 Grounding

This is a simple, but highly effective technique most suitable for those who are in the early or middle stages of an anxious episode.

  • Name 5 things you can see
  • Name 4 things you can hear
  • Name 3 things you can feel
    • For example: "I feel my hands in my lap" or "I feel the wind in my hair"
  • Name 2 things you can smell
  • Name 1 thing you can taste

Note: The difficulty of this exercise increases as you proceed!

Deep Relaxation

Begin this exercise in a comfortable position, while listening to some calming music or nature sounds.

  • Start by relaxing the muscles in your scalp, followed by the muscles in your face.
  • Continuing moving down the body by relaxing the muscles in your neck, then your shoulders, followed by your arms.
  • Continue the process until you reach your toes, paying careful attention to be mindful of your breathing.
Contact us to learn more about how to get relief from anxiety.


Tags: Anxiety Therapy, Anxiety Therapist, Anxiety Tips, Relief from Anxiety
Category: Anxiety Therapy

Loading Conversation

Next »
« Previous

Category List

Depression Counseling (43)
Family Therapy (20)
Couples Counseling (34)
Cognitive Behavioral Therapy (27)
PTSD (31)
Anxiety Therapy (63)

Tag List

Growth and Healing (1)
Covid-19 (1)
Benefits of Therapy (1)
Fresno CBT (2)
Fresno CBT Therapist (5)
Self-care (1)
Racing Mind (1)
Parent Relationship (1)
Have PTSD (1)
Loss (2)
Handling Anxiety (1)
Relationship Advice (1)
Corona Virus Anxiety (1)
Anxiety and Depression Therapy (1)
Adolescent Therapy (1)
Family Help (1)
Depression Counseling Tips (1)
family stress (1)
A Partner with Anxiety (1)
Therapy Help (1)
Anxiety Attack (1)
Trauma and PTSD (1)
Self-Care Tips for Teens (1)
New Moms (1)
Therapy Treatments (1)
What is PTSD (2)
Anxious (1)
Treating Anxiety Disorders (1)
PTSD Therapist (13)
Thinking Positively (1)
PTSD (25)
Addiction (2)
Depression Questions (1)
PTSD Help (2)
Depression Tips (1)
Hygge (1)
Blended Families (1)
Suicidal Teen (1)
Bilateral Stimulation (1)
EMDR (1)
Couples Counselor (9)
Fresno Couples Counselor (4)
Relationship Therapist (2)
Addiction Therapy (2)
Fresno Anxiety Counselor (2)
Fresno Depression Therapy (4)
Holiday Season Help (1)
Business Anxiety (1)
Anxiety Help (7)
Lifestyle Changes (1)
Bankruptcy (1)
CBT Treatment (1)
Anxiety Symptoms (2)
Mental Health (2)
Fresno PTSD Therapy (4)
Counseling for Depression (3)
Fresno Therapist (77)
Fresno CBT Therapy (1)
Family Drama (1)
Cannabis (1)
Fresno Counseling (15)
Relationship Counseling (7)
PTSD Symptoms (1)
Anxiety in Kids (1)
Therapeutic Journaling (1)
Dealing with Anxiety (1)
Psychoanalysis (1)
Therapy and Depression (1)
Therapy Tips (1)
Re-building Relationships (1)
Child Anxiety Therapy (1)
Defeating Anxiety (2)
Postpartum Depression Relief (1)
Teen Anxiety (1)
Get Help (2)
Depression Counselor (6)
EMDR Therapy (1)
Anxiety Counselor (5)
CBT Counselor (1)
Therapy for Depression (1)
Combatting Anxiety (1)
Fresno Couples Counseling (5)
Depression Healing Solutions (1)
Anxiety and Dating (1)
Narrative Therapy (1)
Relief from Anxiety (1)
anxiety therapy in Fresno (1)
Adopted Children (1)
therapy for anxiety (1)
PTSD Fresno Therapist (1)
improve your relationship (1)
Help Anxiety (1)
Stress and Anxiety (1)
psychotherapy (2)
What is Ecotherapy (1)
Health and Counseling (1)
Acute Anxiety (1)
How to Deal with Anxiety (1)
Red Flags (1)
Holistic (1)
Fresno Family Therapy (7)
Couples Communication (2)
Working Together (1)
Relationship Counselor (2)
Distressing Thoughts and Emotions (1)
Depressive Disorders (1)
Fresno Family Therapist (6)
Couples Therapist (5)
Anxiety in Women (1)
Mindfulness-based Cognitive Therapy (1)
Change Thoughts (1)
Cognitive Therapy (1)
Family Therapist (7)
CBT Therapy (2)
Fresno Therapists (1)
Severe Anxiety (1)
Talk Therapy (1)
communication (2)
Anxiety Help Methods (1)
Fresno Depression Counselor (3)
Fresno Therapy (14)
First Responders (1)
Counseling Fresno (1)
Nice Guy vs. Bad Boy (1)
Relationship Anxiety (1)
Trauma (5)
Reasons to Seek Counseling (1)
Substance Abuse (1)
Supporting Your Partner (1)
About Anxiety (1)
Couple Counselor. Fresno Couples Counseling (1)
Addiction Recovery (1)
Anxiety Attacks (1)
Depression (21)
Fresno Anxiety Counseling (3)
Dealing with Loss (3)
Anxiety Counseling (20)
PTSD and Trauma (2)
Relieve Your Anxiety (1)
Depression Myths (1)
Anxiety Therapis (1)
Seeking Guidance (1)
PTSD Therapy (20)
Depression Therapy (19)
Group Therapy (1)
Alleviating Anxiety (1)
Depression Therapist (7)
Alleviate Anxiety and Depression (1)
Dating Anxiety (2)
Pets for Anxiety (1)
Reduce Anxiety (2)
Anxiety (27)
Depressed (4)
Art Therapy for Depression (1)
Young Adults and Anxiety (1)
Individual Therapy (2)
PTSD Family Therapy (1)
Benefits of EMDR (1)
Manage Depression (1)
Cognitive Behavior Therapy (1)
Grounding (1)
Fresno Anxiety Therapyy (1)
Marriage Counseling (3)
Cognitive Behavioral Therapy Exercises (1)
Pandemic Anxiety (1)
Change (1)
Anxiety Struggles (1)
Depression Counseling (23)
new job stress (1)
Fresno Counselor (17)
Relieving Your Anxiety (1)
Weight Loss (1)
Anxiety Relief (2)
Work Together (1)
Successful Relationships (1)
Depression Help (2)
Family Therapy Options (1)
PTSD Counseling (2)
Serotonin (2)
Relationship Therapy (2)
Pets Help Children with Anxiety (1)
Family Counselor (1)
Coping Mechanism (1)
Battling Anxiety (1)
Anxiety Therapy (41)
Depression Symptoms (1)
Fresno Family Counseling (1)
Coronavirus Stress (1)
Family Counseling (1)
Fresno Anxiety Therapist (6)
Struggling with Anxiety (1)
Coping with Anxiety (4)
Find a Depression Therapist (1)
Fresno Couples Therapy (1)
Family Therapy (24)
Grounding Skills (1)
Sadness (1)
Relationship Help (2)
CBT Therapist (9)
Workplace Anxiety (1)
COVID19 (1)
Adjustment Disorders (1)
Fresno Cognitive Behavioral Therapy (1)
Anxiety Tips (12)
CBT (27)
Body Image Induced Anxiety (1)
Move Forward (1)
Stress Relief (1)
Depression and Anxiety (1)
Prioritizing Mental Health (1)
Anxiety Treatment (1)
Narrative Exposure Therapy (1)
Minimize Anxiety (1)
Game Playing (1)
Healthy Lifestyle (1)
Family Communication (2)
Panic (3)
Antidepressants (1)
Depression Healing (1)
Anxiety Disorders (2)
CBT Help (1)
Fresno Anxiety Therapy (3)
Fresno PTSD Therapist (5)
Communication Classes (1)
CBT Teaching Techniques (1)
Jodi Mitchell Therapist (1)
Benefits of Couples Counseling (1)
Cognitive behavioral therapy (28)
Teen Depression (1)
Couples Counseling (28)
suffering from depression (1)
Holiday Depression (1)
Anxiety Therapist (14)
Counseling Help (1)
Counseling (4)
Self-Talk (1)
Beat Depression (1)
Panic Attacks (3)
Anxiety in Children (1)
PPD (1)
Major Depressive Disorder (1)
Psychology (1)
Spouse Who Suffers from Anxiety (1)
Frantic Thoughts (1)
Trauma Therapy (1)
post-traumatic stress disorder (3)
Child Therapy (2)
Toxic Relationships (1)
Couples Therapy (9)
Trauma Therapist (1)
Holiday Stress (3)
Poetry (1)
Loving Your Spouse (1)
Fight Anxiety (1)
Couples Counselin (1)
Reconcile Relationships (1)
Social Anxiety (1)
MBCT (1)
Grounding Techniques (1)
relationships (2)
Therapy (1)
Families with PTSD (1)
Fresno Depression Therapist (2)
CBT in Fresno (1)
Anxiety and PTSD (1)
Your Mind (1)
Feel Better (1)
Life Changes (1)
Postpartum Depression (2)
Risk of Suicide (1)
Death Of A Child (1)
Overcoming Anxiety (1)
Marriage Counselor (1)
Self-Quarantining (1)
Stress (3)
Loss of a Child (1)
Cognitive Behavioral Therapist (5)
Alleviate Anxiety (1)
Anxiety Control (1)
Fresno Couples Therapist (6)
Pandemic Struggles (1)
Starting a New Job (1)
Post Traumatic Stress Disorder (3)
Panic Coping Tactics (1)
Ecotherapy (1)
Depression Cure (1)
Living with PTSD (1)
CBT Benefits (1)
Banishing Anxiety (1)
Fresno Depression Counseling (1)

Tag Cloud

  • Holiday Depression (1)
  • Individual Therapy (2)
  • Blended Families (1)
  • Couples Counselin (1)
  • Grounding Techniques (1)
  • Fresno Couples Therapist (6)
  • Relationship Help (2)
  • Bankruptcy (1)
  • Coronavirus Stress (1)
  • Suicidal Teen (1)
  • CBT Counselor (1)
  • Anxiety Symptoms (2)
  • Self-Talk (1)
  • Fresno Family Therapist (6)
  • Therapeutic Journaling (1)
  • Depression Symptoms (1)
  • Loss (2)
  • Risk of Suicide (1)
  • Marriage Counseling (3)
  • CBT Benefits (1)
  • Therapy (1)
  • Fresno PTSD Therapy (4)
  • Anxiety and Depression Therapy (1)
  • New Moms (1)
  • Healthy Lifestyle (1)
  • Successful Relationships (1)
  • Holiday Season Help (1)
  • Fresno Family Therapy (7)
  • Counseling Fresno (1)
  • Anxiety Attack (1)
  • Ecotherapy (1)
  • Nice Guy vs. Bad Boy (1)
  • Anxiety Therapis (1)
  • Fresno Therapists (1)
  • Mental Health (2)
  • Art Therapy for Depression (1)
  • communication (2)
  • Living with PTSD (1)
  • Relationship Therapist (2)
  • Depression Cure (1)
  • Narrative Therapy (1)
  • Dealing with Loss (3)
  • Therapy Help (1)
  • Stress and Anxiety (1)
  • Post Traumatic Stress Disorder (3)
  • Distressing Thoughts and Emotions (1)
  • Have PTSD (1)
  • Fresno Couples Counseling (5)
  • Anxiety Control (1)
  • Families with PTSD (1)
  • Relationship Advice (1)
  • Growth and Healing (1)
  • Depression Counselor (6)
  • Severe Anxiety (1)
  • Family Therapist (7)
  • PTSD Symptoms (1)
  • Postpartum Depression Relief (1)
  • Manage Depression (1)
  • Counseling Help (1)
  • Change (1)
  • Fresno Counseling (15)
  • Self-Care Tips for Teens (1)
  • Game Playing (1)
  • Fresno CBT (2)
  • Fresno Anxiety Therapy (3)
  • Minimize Anxiety (1)
  • Psychoanalysis (1)
  • Your Mind (1)
  • Fresno Therapy (14)
  • Relieve Your Anxiety (1)
  • Banishing Anxiety (1)
  • Anxiety Attacks (1)
  • Change Thoughts (1)
  • relationships (2)
  • Anxiety Relief (2)
  • family stress (1)
  • Get Help (2)
  • Depressive Disorders (1)
  • Addiction Recovery (1)
  • MBCT (1)
  • Depression Therapy (19)
  • Depression (21)
  • What is Ecotherapy (1)
  • Sadness (1)
  • Holistic (1)
  • Fresno Anxiety Therapist (6)
  • Counseling for Depression (3)
  • Benefits of Couples Counseling (1)
  • improve your relationship (1)
  • Prioritizing Mental Health (1)
  • Fresno Anxiety Counseling (3)
  • Cognitive Therapy (1)
  • Trauma (5)
  • Depression Myths (1)
  • Cannabis (1)
  • Fresno CBT Therapy (1)
  • Relief from Anxiety (1)
  • Anxiety Struggles (1)
  • Relationship Anxiety (1)
  • Panic Coping Tactics (1)
  • Panic Attacks (3)
  • Group Therapy (1)
  • Social Anxiety (1)
  • therapy for anxiety (1)
  • Anxiety Therapy (41)
  • Alleviate Anxiety (1)
  • Thinking Positively (1)
  • Couples Therapist (5)
  • Fresno Depression Therapy (4)
  • Supporting Your Partner (1)
  • Alleviate Anxiety and Depression (1)
  • Frantic Thoughts (1)
  • Fresno Anxiety Therapyy (1)
  • Grounding (1)
  • Trauma Therapist (1)
  • PTSD Help (2)
  • Seeking Guidance (1)
  • CBT Help (1)
  • Cognitive Behavioral Therapist (5)
  • Acute Anxiety (1)
  • Therapy Treatments (1)
  • Child Therapy (2)
  • Fresno Depression Counselor (3)
  • Fresno Family Counseling (1)
  • CBT Treatment (1)
  • Adopted Children (1)
  • Coping Mechanism (1)
  • Benefits of Therapy (1)
  • Postpartum Depression (2)
  • Handling Anxiety (1)
  • Anxiety and PTSD (1)
  • Workplace Anxiety (1)
  • About Anxiety (1)
  • Combatting Anxiety (1)
  • Narrative Exposure Therapy (1)
  • Fresno Cognitive Behavioral Therapy (1)
  • Talk Therapy (1)
  • Move Forward (1)
  • Anxiety Disorders (2)
  • Anxiety Help Methods (1)
  • Fresno Couples Counselor (4)
  • Defeating Anxiety (2)
  • Toxic Relationships (1)
  • Depressed (4)
  • Find a Depression Therapist (1)
  • Pandemic Struggles (1)
  • Anxiety Counselor (5)
  • Depression Therapist (7)
  • Reconcile Relationships (1)
  • CBT Teaching Techniques (1)
  • Battling Anxiety (1)
  • CBT in Fresno (1)
  • Anxiety and Dating (1)
  • Help Anxiety (1)
  • post-traumatic stress disorder (3)
  • Adjustment Disorders (1)
  • Depression Counseling Tips (1)
  • Fresno CBT Therapist (5)
  • CBT Therapy (2)
  • Stress (3)
  • Family Therapy Options (1)
  • PPD (1)
  • psychotherapy (2)
  • Depression Help (2)
  • Serotonin (2)
  • Panic (3)
  • PTSD Therapist (13)
  • Antidepressants (1)
  • Dealing with Anxiety (1)
  • Business Anxiety (1)
  • Addiction (2)
  • Cognitive behavioral therapy (28)
  • Struggling with Anxiety (1)
  • Trauma Therapy (1)
  • Family Drama (1)
  • Pets Help Children with Anxiety (1)
  • What is PTSD (2)
  • Stress Relief (1)
  • Holiday Stress (3)
  • Starting a New Job (1)
  • PTSD Family Therapy (1)
  • PTSD and Trauma (2)
  • Fresno Couples Therapy (1)
  • Covid-19 (1)
  • Bilateral Stimulation (1)
  • Depression Healing (1)
  • Anxiety Therapist (14)
  • Anxiety Tips (12)
  • Work Together (1)
  • Anxiety in Children (1)
  • Parent Relationship (1)
  • CBT (27)
  • Working Together (1)
  • Mindfulness-based Cognitive Therapy (1)
  • Major Depressive Disorder (1)
  • Couples Therapy (9)
  • Red Flags (1)
  • Depression Counseling (23)
  • PTSD Therapy (20)
  • First Responders (1)
  • PTSD Counseling (2)
  • COVID19 (1)
  • anxiety therapy in Fresno (1)
  • Fresno PTSD Therapist (5)
  • Poetry (1)
  • Racing Mind (1)
  • Family Communication (2)
  • Treating Anxiety Disorders (1)
  • Hygge (1)
  • Weight Loss (1)
  • Couples Counseling (28)
  • Fresno Counselor (17)
  • Therapy and Depression (1)
  • Fresno Depression Therapist (2)
  • Body Image Induced Anxiety (1)
  • Family Counseling (1)
  • Reduce Anxiety (2)
  • Coping with Anxiety (4)
  • Dating Anxiety (2)
  • Feel Better (1)
  • Couple Counselor. Fresno Couples Counseling (1)
  • Anxiety in Kids (1)
  • Pandemic Anxiety (1)
  • Family Counselor (1)
  • Fresno Therapist (77)
  • Fresno Anxiety Counselor (2)
  • Anxiety Counseling (20)
  • Couples Counselor (9)
  • How to Deal with Anxiety (1)
  • Loving Your Spouse (1)
  • Relationship Counseling (7)
  • Anxiety Help (7)
  • Relationship Counselor (2)
  • Jodi Mitchell Therapist (1)
  • Beat Depression (1)
  • Corona Virus Anxiety (1)
  • Family Help (1)
  • EMDR (1)
  • Self-Quarantining (1)
  • Alleviating Anxiety (1)
  • Adolescent Therapy (1)
  • Substance Abuse (1)
  • Lifestyle Changes (1)
  • Therapy for Depression (1)
  • CBT Therapist (9)
  • Relationship Therapy (2)
  • PTSD Fresno Therapist (1)
  • Anxious (1)
  • Teen Anxiety (1)
  • Relieving Your Anxiety (1)
  • Anxiety (27)
  • Therapy Tips (1)
  • Marriage Counselor (1)
  • Pets for Anxiety (1)
  • Depression Questions (1)
  • Loss of a Child (1)
  • Fresno Depression Counseling (1)
  • Teen Depression (1)
  • Anxiety Treatment (1)
  • Life Changes (1)
  • Counseling (4)
  • Trauma and PTSD (1)
  • Couples Communication (2)
  • Grounding Skills (1)
  • Self-care (1)
  • Child Anxiety Therapy (1)
  • new job stress (1)
  • Young Adults and Anxiety (1)
  • Family Therapy (24)
  • A Partner with Anxiety (1)
  • Addiction Therapy (2)
  • Death Of A Child (1)
  • Communication Classes (1)
  • Cognitive Behavioral Therapy Exercises (1)
  • Reasons to Seek Counseling (1)
  • Fight Anxiety (1)
  • suffering from depression (1)
  • Depression Healing Solutions (1)
  • Depression and Anxiety (1)
  • Cognitive Behavior Therapy (1)
  • PTSD (25)
  • Anxiety in Women (1)
  • Re-building Relationships (1)
  • Health and Counseling (1)
  • EMDR Therapy (1)
  • Psychology (1)
  • Benefits of EMDR (1)
  • Spouse Who Suffers from Anxiety (1)
  • Overcoming Anxiety (1)
  • Depression Tips (1)
 

Archive

2016

  • Oct
  • Nov
  • Dec

2017

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2018

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2019

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2020

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2021

  • Jan
  • Feb
  • Mar
  • Apr

Family counseling therapy for marriage, families, behavioral, depression & anxiety by a certified therapist serving:

  • Frenso
  • Kingsburg
  • Oakhurst
  • Vialia

Contact

  • (559) 460-0715
  • jodimitchellmft@gmail.com

©2021 Jodi Mitchell. All rights reserved.