Quick tricks to calm the mind

Some days, our anxieties get the better of us and have us on the brink of a full-blown freak out or panic attack. If you’re feeling the niggling annoyance of anxiety, here are the tricks to try right now:

1. Slow your breath
   Pause the panic with five deep, slow breaths. In through the nose, out through the mouth. Count to ten (one on the inhale, two on the exhale). Once you get to ten; start again until you reach a comfortable breathing pace.
2. Scan your body
   Start at your toes, working your attention slowly toward your head. Observe how each part of your body is feeling – don’t judge, just notice the feelings – and discover where your tension lies in your body.
3. Check in with your senses
   If you can, find somewhere to sit comfortably with your feet flat on the floor and your back straight. Use each one of your senses to observe your setting – the tactile feelings, the sights, the sounds, the scents and the taste in your mouth.
4. Spend time with tea
   After you’ve completed steps one, two and three, make yourself a warm drink (preferably decaffeinated), and sip it slowly. Try not to let your thoughts stray from the simple action of sipping your tea.
5. Talk it out
   If your worries are circumstantial (and even if they appear to be beyond your control), try talking to someone about how you might be able to resolve your concerns. You never know, the person you speak to may have been through a similar experience.