Nathaniel Hope LCSW, PLLC

Deep Breathing is probably the most important action one can take toward reducing anxiety. It's also the one that gets the most eye rolling from my clients when I suggest it. The two stories from NPR give very good evidence for using deep breathing as a healthy way to relax.

Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing and relaxing different muscle groups in coordination with deep breathing. 

Thought diffusion is a technique used to help counter and challenge catastrophic thoughts and cognitive distortions such as “All or Nothing" or "Mind Reading."

Meditation has long been known to be very helpful for relaxing.  Even 5 minutes a day can lead to reducded anxiety all day long.

ABC Mindfulness is a simple trick to help reduce negative thoughts. It’s great for kids but honestly works well for adults too.

Many of us go through the day with an internal dialogue or voice narrating or play calling our life. When our mood takes a negative turn the narrative in our minds often follows.  I’ve often told my clients that the upper cognitive part of the brain and the lower emotional brain want to be in sync. So when one takes the lead the other follows.  Chicken and egg aside, if we are feeling down and depressed our thoughts begin to match that feeling. 

"Coping strategies," or "coping mechanisms" are helpful skills and devices that we can use to ease our anxiety in the moment. They may seem simple and obvious but many people find them very helpful.  

A Panic Plan can help to manage and even prevent panic attacks.