5-Minute Anxiety Skills

5-Minute Anxiety Skills

5-Minute Anxiety Skills

We as humans are always on the go, whether we are at work, at school, with friends, with family, running errands, etc. Therapy provides many cognitive related skills and talk related skills in session to aid in our understanding and prevention of anxiety-related symptoms and anxiety-provoking events. However, there are times in our lives where we are unable to do some of these tasks because of our busy schedules. Talking with a counselor in Orlando who can help you with your work-life balance is extremely beneficial.

But, what can we do now to aid in your anxiety related symptoms? Please note that these skills are best used in conjunction with self-care and other therapeutic interventions!

  • Anxiety

    Deep Breathing Exercise

    Anxiety is produced by an automatic response to stress, and manifests in the form of psychosomatic symptoms such as increased heart rate, shallow breathing, shaking or sweating, etc. Our response can be the opposite, a relaxation response. Using these quick exercises, you can help alleviate some of these symptoms. An anxiety counselor in Orlando can also help you identify the difference between stress and anxiety.

    When you feel anxiety coming on, take a second away from whatever you’re doing, close your eyes if possible, inhale through your nose for four seconds, hold the breath in for another four seconds, and exhale slowly through your mouth for six seconds. Repeat this exercise for a least 2 minutes, or until you feel calmer!

  • Physical Exercises

    • Drop both of your shoulders and circle through gentle, repeated neck rolls.

    • Massage your hand, this releases oxytocin.

    • Run two fingers gently over your lips, this stimulates parasympathetic fibers.

    • Laughter; find a video that makes you laugh in the moment.

  • Slow Down!

    Taking your time doing a task, or even slowing down your process by at least 25% can help ease some stress. Developing a plan with a counselor in Orlando who specializes in stress management can give you tools to learn how to be more present.

  • Talk Therapy

    • Ask yourself if you’re jumping to conclusions or assuming the worst of a situation.

    • State and accept the feelings that you’re facing at the current moment out loud.

    • Allow yourself to verbally forgive, whether it is yourself or another person. Therapy helps in so many ways to process emotions that take up extra energy.

  • Anxiety

    Written Exercises

    • Write out your to-do list for the day and ensure that it is attainable for you.

    • Write out an action plan to ensure the same mistake won’t happen again.

    • Write out instances where you faced anxiety, and things resolved.

    • Write out instances where you faced anxiety, and things didn’t resolve.

    • Discuss your feelings on pen and paper, identifying the trigger and rating your anxiety.

There are various forms of anxiety, all from different triggers, that differ from person to person. Talking to a counselor in Orlando provides objective feedback on better ways to deal with triggers. What triggers my anxiety may not trigger yours, what coping skill works for me may not work for you, and even if the same trigger occurs we may react differently to it the next time. The greatest importance should be placed on finding new skills, trying them out, and ruling out which are helpful, and which aren’t for you. The more tools you have under your belt, the more likely you’ll be able to cope with your anxiety.


Often there are underlying causes for your anxiety, and while having proper tools to ensure your normal functioning is up to par, working through some of these automatic thoughts with an anxiety herapist or counselor in Orlando can be helpful in both understanding and finding the underlying issue. If you’re in Orlando and looking for more insight on your anxiety, more skills to use on your symptoms, or more guidance and education on anxiety disorders, contact a counselor at Orlando Thrive Therapy. Be sure to check out our website for more blog posts and information on our services. You can ask to book at a reduced rate with the author of this article, Mallory Hawkes, today!

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(407) 592-8997

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Orlando, Florida 32803
Heather Oller

Heather Oller is the owner and founder of Orlando Thrive Therapy, Coaching, and Counseling. She is a licensed counselor and a family mediator who has over 23 years of dedicated work as a professional in the mental health field. Through her company's mission, she continues to pave the way for future therapists, and their clients, who want a higher quality of life....and who want to thrive, rather than just survive. You can contact Orlando Thrive Therapy at (407) 592-8997 for more information.