{"id":110009,"date":"2022-09-10T21:10:42","date_gmt":"2022-09-11T01:10:42","guid":{"rendered":"https:\/\/discover-grace.flywheelstaging.com\/?p=110009"},"modified":"2023-09-19T16:52:16","modified_gmt":"2023-09-19T20:52:16","slug":"counselors-corner-3-ways-to-calm-anxiety","status":"publish","type":"post","link":"https:\/\/discovergrace.com\/counselors-corner-3-ways-to-calm-anxiety\/","title":{"rendered":"Counselor\u2019s Corner: 3 Ways to Calm Anxiety"},"content":{"rendered":"[vc_row type=&#8221;full_width_content&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overflow=&#8221;visible&#8221; overlay_strength=&#8221;0.3&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; gradient_type=&#8221;default&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;padding-10-percent&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_backdrop_filter=&#8221;none&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; column_position=&#8221;default&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; animation_type=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221; column_padding_type=&#8221;default&#8221; gradient_type=&#8221;default&#8221;][vc_row_inner column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; text_align=&#8221;left&#8221; row_position=&#8221;default&#8221; row_position_tablet=&#8221;inherit&#8221; row_position_phone=&#8221;inherit&#8221; overflow=&#8221;visible&#8221; pointer_events=&#8221;all&#8221;][vc_column_inner column_padding=&#8221;padding-10-percent&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;left-right&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_backdrop_filter=&#8221;none&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; overflow=&#8221;visible&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; animation_type=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221; column_padding_type=&#8221;default&#8221; gradient_type=&#8221;default&#8221;][split_line_heading animation_type=&#8221;line-reveal-by-space&#8221; font_style=&#8221;h3&#8243; text_color=&#8221;#282e39&#8243; line_reveal_by_space_text_effect=&#8221;default&#8221; stagger_animation=&#8221;true&#8221; content_alignment=&#8221;left&#8221; mobile_content_alignment=&#8221;inherit&#8221; link_target=&#8221;_self&#8221; text_content=&#8221;No one wants to experience anxiety; however, it\u2019s an opportunity to meet with Jesus. Our imaginations can help here too.&#8221;][\/split_line_heading][\/vc_column_inner][\/vc_row_inner][divider line_type=&#8221;Small Line&#8221; line_alignment=&#8221;center&#8221; line_thickness=&#8221;2&#8243; divider_color=&#8221;accent-color&#8221; animate=&#8221;yes&#8221;][vc_row_inner column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; text_align=&#8221;left&#8221; row_position=&#8221;default&#8221; row_position_tablet=&#8221;inherit&#8221; row_position_phone=&#8221;inherit&#8221; overflow=&#8221;visible&#8221; pointer_events=&#8221;all&#8221;][vc_column_inner column_padding=&#8221;padding-10-percent&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;inherit&#8221; column_padding_position=&#8221;left-right&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_backdrop_filter=&#8221;none&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; column_link_target=&#8221;_self&#8221; overflow=&#8221;visible&#8221; gradient_direction=&#8221;left_to_right&#8221; overlay_strength=&#8221;0.3&#8243; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; animation_type=&#8221;default&#8221; enable_animation=&#8221;true&#8221; animation=&#8221;fade-in-from-bottom&#8221; animation_easing=&#8221;default&#8221; bg_image_animation=&#8221;none&#8221; border_type=&#8221;simple&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221; column_padding_type=&#8221;default&#8221; gradient_type=&#8221;default&#8221;][vc_column_text]Talking with a friend the other day, we shared how our social anxiety has increased in recent years. In general, I\u2019m noticing increased anxiety throughout the day in those I care for (and again in myself).<\/p>\n<p>When challenging emotions arise, we tend to ignore them \u2014 What do our British friends say again? Oh yeah, <i>Stay calm and carry on.<\/i><\/p>\n<p><i>But what do you do when anxiety demands your attention, and you can no longer stay calm?<\/i><\/p>\n<p>Here are 3 ways to calm anxiety.<\/p>\n<h4>1. Belly Breaths<\/h4>\n<p>Most of us breathe wrong. We take short, shallow breaths, and we breathe into our chest. The next time anxiety grips you, take 3-5 belly breaths.<\/p>\n<p>Here\u2019s how:<\/p>\n<ul>\n<li aria-level=\"1\">Sit up tall.<\/li>\n<li aria-level=\"1\">Breathe in through your nose and focus on filling your stomach with air.<\/li>\n<li aria-level=\"1\">Pause at the top of the breath.<\/li>\n<li aria-level=\"1\">Breathe out of your mouth twice as slowly (like you\u2019re blowing on soup).<\/li>\n<\/ul>\n<p><i>Bonus \u2013 put your feet on the floor and also focus on the feeling of being grounded to the floor.<\/i><\/p>\n<h4>2. Sense the Moment<\/h4>\n<p>When anxiety increases, often our awareness of the present moment decreases. Becoming attuned to the present moment can go a long way.<\/p>\n<p>Here\u2019s how:<\/p>\n<ul>\n<li aria-level=\"1\">Name 5 things you see.<\/li>\n<li aria-level=\"1\">Name 4 things you feel.<\/li>\n<li aria-level=\"1\">Name 3 things you hear.<\/li>\n<li aria-level=\"1\">Name 2 things you smell.<\/li>\n<li aria-level=\"1\">Name 1 thing you taste.<\/li>\n<\/ul>\n<p>Slowly working through each of your 5 senses can calm you down and make you feel more connected to the present moment.<\/p>\n<h4>3. Imagine A Trip With Jesus<\/h4>\n<p>It\u2019s no coincidence that the Bible regularly pairs fear with a promise \u2014 <b><i>Fear not, for I am with you<\/i><\/b><i> (Deuteronomy 31:6; Joshua 1:9; Psalm 118:6; Isaiah 41:10; Matthew 10:29-31; Philippians 4:6-7).<\/i><\/p>\n<p>No one wants to experience anxiety; however, it\u2019s an opportunity to meet with Jesus. Our imaginations can help here too.<\/p>\n<p>Here\u2019s how:<\/p>\n<ul>\n<li aria-level=\"1\">Close your eyes if possible.<\/li>\n<li aria-level=\"1\">Prayerfully imagine yourself in a calming place (a beach, in the mountains, at your grandmother\u2019s table, etc.).<\/li>\n<li aria-level=\"1\">Imagine Jesus is there with you.<\/li>\n<li aria-level=\"1\">Sit with Him in silence or have a conversation.<\/li>\n<\/ul>\n<p>Our imaginations are powerful resources that reframe our experience to hear more clearly from Jesus and receive His care.<\/p>\n<p>And remember, as Alison Cook writes, <i>\u201cJesus is authoritative yet always invitational. Jesus never shames, berates, or attacks. He always welcomes.\u201d<\/i><\/p>\n<h4>Calming Your Anxiety<\/h4>\n<p>These are a few ways for you to turn down the volume on your anxiety. I pray they help you. However, we don\u2019t quiet our soul\u2019s anxiety so we can grind out more productivity.<\/p>\n<p>No, we calm anxiety to learn from it and cast all our cares on Him who cares for us (1 Peter 5:7). Often this work is best done with the help of a wise friend, counselor, pastor, or spiritual director.<\/p>\n<p>May you learn to calm and quiet your soul in the presence of the Lord (Psalm 131).[\/vc_column_text][divider line_type=&#8221;Small Line&#8221; line_alignment=&#8221;center&#8221; line_thickness=&#8221;2&#8243; divider_color=&#8221;accent-color&#8221; animate=&#8221;yes&#8221;][vc_column_text]\n<h4 style=\"text-align: center;\"><i>Interested in professional or pastoral counseling? Explore <\/i><a href=\"https:\/\/discovergrace.com\/counseling\/\"><i>Grace\u2019s Care and Counseling Center<\/i><\/a><i>, or head to <\/i><a href=\"https:\/\/www.steadfastmin.com\/\"><i>Steadfast Ministries<\/i><\/a><i> to learn more about Rusty McKie\u2019s ministry.\u00a0<\/i><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;full_width_content&#8221; full_screen_row_position=&#8221;middle&#8221; column_margin=&#8221;default&#8221; column_direction=&#8221;default&#8221; column_direction_tablet=&#8221;default&#8221; column_direction_phone=&#8221;default&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; row_border_radius=&#8221;none&#8221; row_border_radius_applies=&#8221;bg&#8221; overflow=&#8221;visible&#8221; overlay_strength=&#8221;0.3&#8243; gradient_direction=&#8221;left_to_right&#8221; shape_divider_position=&#8221;bottom&#8221; bg_image_animation=&#8221;none&#8221; gradient_type=&#8221;default&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;padding-10-percent&#8221; column_padding_tablet=&#8221;inherit&#8221; column_padding_phone=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; column_element_direction_desktop=&#8221;default&#8221; column_element_spacing=&#8221;default&#8221; desktop_text_alignment=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243;&#8230;<\/p>\n","protected":false},"author":23,"featured_media":110011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[92,45,98,46,108,106],"tags":[],"post_folder":[],"class_list":{"0":"post-110009","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-anxiety-stress","8":"category-counselors-corner","9":"category-grace-church","10":"category-magazine","11":"category-my-story","12":"category-spiritual-growth"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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