If one thing is certain in life, it’s stress. Some stress is positive, like standing up in front of an enthusiastic crowd to sing your favorite song at karaoke night. Some stress is negative, like experiencing the loss of a family member or friend. 

How we are impacted by stress – and how we manage our responses to stressors – varies from person to person and is dependent on a multitude of factors. However, regardless of the individual, stress can impact not only your mood from day-to-day, but also your physical health and well-being. 

When stress becomes chronic and ever-present, it becomes more and more difficult to manage your mental and physical health effectively and can even lead to the development of serious health conditions. 

Here are two (2) evidence-based tools that can support you in working through mild feelings of stress and anxiety. If you find that you are struggling with the management of stress and anxiety, please reach out to your healthcare provider.  

Alternate Nostril Breathing: This breathing technique involves blocking one nostril with a finger while breathing through the other, alternating between the nostrils while maintaining a specific breathing pattern. 

  • 1

    Sit in a comfortable, quiet location, where you are unlikely to be disturbed.

  • 2
    Close your eyes and try to clear your mind of all distractions, if possible.
  • 3
    Place your left hand on your left leg and lift your right hand toward your nose.
  • 4

    Exhale all of the air from your lungs and use your right thumb to hold your right nostril closed. Note: pressure should be enough to close the nostril, but not enough to feel discomfort.

  • 5

    Inhale through your open left nostril for six (6) counts.

  • 6

    When your lungs are at capacity, close your left nostril with your right ring finger. At this time, you should be holding both nostrils gently shut. Hold your breath for six (6) counts.

  • 7

    Release your thumb to unblock your right nostril and exhale for six (6) counts. Pause at the bottom of your exhale.

  • 8

    Use your left thumb to hold your left nostril closed and inhale through your open right nostril for six (6) counts.

  • 9

    When your lungs are at capacity, close your right nostril with your left ring finger. Hold your breath for six (6) counts.

  • 10

    Release your thumb to unblock your left nostril and exhale for six (6) counts. Pause at the bottom of your exhale and repeat six (6) to eight (8) times or until breathing is well-regulated and anxiety has decreased.

The 5-4-3-2-1 Coping Technique: This grounding exercise involves using your environment and all five (5) senses to center yourself during a period of stress.

  • 1
    Name five (5) things you can see. Look all around you – what is on your desk? Outside of your window? On your office wall? Note these mentally, by speaking the objects out loud, or by writing your observations down.
  • 2
    Next, name four (4) things you can hear. Close your eyes and try to see what sounds have gone unnoticed while in a period of worry. Do you hear dogs barking outside? Children playing in the yard? An afternoon rainstorm? Add these observations to your list.
  • 3
    Now, name three (3) things you can touch. What can you interact with in your environment through touch? Pet your dog, rub your thumbs on a cozy blanket, dig your toes in the dirt. Notice your back pressing against your desk chair.
  • 4
    Name two (2) things you can smell. Close your eyes and take a big sniff. What do you smell? You may smell your cup of afternoon coffee, a favorite candle, or damp earth, depending on your location. Take note of these observations.
  • 5
    Finally, name one (1) thing you can taste. Find something in your space that you can safely taste, or simply notice what your mouth tastes like. Take a sip of your favorite cup of warm tea, or suck on a hard candy. By taking notice of your five (5) senses, you can bring a sense of calm to your day or wind down from a state of perpetual stress and anxiety.