Powerful Practices to Ease Anxiety

Triggers for anxious feelings are seemingly endless these days. We’re constantly being flooded with anxiety-provoking information about the world we’re living in, while our personal lives provide plenty of things to worry about.

As psychotherapist and author Andrea Wachter explains, “Anxiety is more about what if than what is, imagining impending scary scenarios. Fear and anxiety can feel very similar. They both create the chemical cocktail of cortisol and adrenaline that flood our bodies when our fight-or-flight response is activated.” Wachter knows firsthand how torturous anxiety can feel, and she’s passionate about sharing effective tools to help people cope with it. She shares guided meditations and courses on the Insight Timer app.

Try Andrea’s tools below to ease anxiety and shift into feeling more calm and grounded.

Self-Havening—An Essential Tool for Anxiety Relief

A somatic practice of comforting self-touch

Self-Havening was developed by neuroscientist Dr. Ronald Ruden, who discovered that when we gently stroke three specific parts of our bodies with the intent to impart comfort, a tremendous amount of calming neurotransmitters and happy hormones are released which interrupts the cycle of stress and anxiety by making us feel soothed and relaxed. Try experimenting with all three areas to see which you enjoy most. You can alternate between them all, or just pick a favorite one or two. Try these methods for five to ten minutes, and notice how much better you feel!

Upper arms

Cross your arms over your chest, placing your left hand on your right shoulder and your right hand on your left shoulder, as if you’re giving yourself a hug. Lovingly stroke down from the top of your shoulders along the outside of your arms to your elbows, repeating over and over, at a pace and pressure that feels the most comforting.

Palms of the hands

Stroke and caress the palms of your hands in a gentle, loving way, using any pattern or rhythm that feels best.

Sides of the face

With one hand on either side of your face, stroke down from your forehead along your hairline in loving, gentle movements.

Try to stay as fully present as you can while practicing Self-Havening. As soon as you notice your mind wandering, bring it back to your body’s sensations.

You can enhance the effects of the Self-Havening touch by adding in a few deep breaths—inhaling through your nose and releasing tension as you exhale through your mouth. Try speaking soothing words to yourself, such as “All is well,” “I am safe,” “I am calm,” “I am strong and healthy.” You can also make soothing “shhh” sounds, hum, release loud sighs on your exhales, or visualize yourself safe and happily relaxing in any beautiful environment your imagination can create.

A Guided Meditation to Send Your Anxiety a Message

Try this 12-minute meditation, where you will be guided to speak directly to your anxiety with an open heart, giving it compassion and loving redirection.

Listen to “A Message to Anxiety Meditation”