The world is fast moving forward, and in the flow of daily worries we often forget about the most important thing - our inner state. Stress, anxiety and even panic become constant companions of modern life. Many of us are looking for ways to cope with this tension and sudden panic. Some find salvation in long-term methods such as therapy or journaling, but what if you need the “here and now” saver?
Surprisingly, even simple, handy and completely unexpected things can be a lifesaving straw in a moment of despair and stress. So, focusing on small details like coins, looking at them and diving into thinking about them, for example, estimating 1972 Penny value can be a good way of self-help. That is why today we are going to talk about quick and affordable techniques to help you control your anxiety at any minute.
What to Do When Anxiety Strikes: Quick Techniques
When the level of anxiety is off the charts, the main thing is to take control of the situation. In such moments, there is no need to look for complicated solutions, it is enough to use one of the proven techniques, which we will tell you about in more detail below.
Focusing on Small Details
When anxiety takes over, our brain goes into “fight or flight” mode. Focusing on small details (like coins) helps distract ourselves from panicked thoughts and bring our attention back to reality. To do this, just pick up any coin or other small object. By the way, do you know that some studies show that visual concentration on small objects reduces the activity of the amygdala (the part of the brain responsible for fear reactions).
What you need to do when you realize you're “on edge”:
Take out the coin and focus on it, while trying to normalize breathing (deep inhalations through the nose, exhalations through the mouth).
Look carefully at the coin you have found: what color is it? What images or letters are on it? Are there any scuffs or scratches?
Try to mentally describe it, remember its features and details about it, and make a detailed story about it as if you were going to tell a blind person about it.
Tip: Try to keep an unusual coin or medallion in your pocket. Such an object will become an “anchor” that can be used in any situation to stabilize the condition.
If you notice that anxiety appears frequently, you may want to consider collecting as an ongoing hobby and an effective grounding method. This process teaches mindfulness, patience, and helps you find joy in examining the smallest details. For example, due to studying coins, you may discover a rare specimen or learn interesting historical facts.
For convenience and efficiency in collecting, a special application Coin ID Scanner comes in handy. Use the app to be able to quickly identify coins, learn their characteristics and even market value. At such moments, you will distract yourself from anxious thoughts and get additional pleasure from the process, turning it into an educational and soothing hobby.
Breathing Technique 4-4-4-4-4 (“Box Breathing”)
Please remember that proper breathing instantly reduces the level of adrenaline in the blood. This technique is even used by SWAT teams to manage stress in extreme situations. Studies have shown that “box breathing” helps lower blood pressure and reduce heart rate in just a few minutes.
What you should do:
Breathe in through your nose for 4 counts.
Hold your breath for 4 counts.
Exhale through your mouth for 4 counts.
Hold your breath after exhaling for 4 counts.
Tip: Repeat the exercise for 1-2 minutes. If the technique doesn't work right now, try imagining that you are drawing a square in the air - one side for each stage of breathing.
The “Name and Feel” Method (5-4-3-2-1)
The “name and feel it” method is a simple but very effective technique to come to your senses and bring your attention back to the present moment. The strategy is based on activating your senses to switch your brain from experience to actually perceiving the world around you. The method is important, as it allows you to “not get stuck” in the flow of negative thoughts and scenarios.
How to follow the method:
Name 5 things you see. Firstly, you need to look around you. Notice everything in your field of vision: colors, shapes, small details and try to name each thing as specifically as possible, for example, not just “a book”, but “a red book with an inscription on the cover”.
Then find 4 things that you can touch. Feel the textures of the objects around you (the smooth surfaces of a table, the fabric of your clothes, or even the fur of a pet).
Identify 3 sounds you hear. These can be the sound of footsteps, birds singing, the noise of the air conditioner, or the distant hum of cars. Even your own breathing is also a sound.
Smell 2 odors (coffee, perfume, fresh air, or even the neutral smell of your clothes).
Feel 1 taste. If you have something edible on hand, try a bite or sip. If not, no worries, you can focus on the sensation in your mouth: the taste of minty gum, toothpaste, or even no flavor.
“Freezing” Method with Cold
Cold is a powerful stimulus that affects the nervous system through the skin. Contact with cold activates the so-called “diving reflex”: the body switches to energy-saving mode, slowing the heart rate, normalizing breathing and reducing stress levels. This process helps bring your attention back to the present moment and reduce anxious feelings.
What should be done:
If you are at home, wash your face with cold water or put ice on your face.
If you are outdoors, hold a cool bottle of water to your neck or place your hands under cold water (if available).
Interesting fact: The diving reflex is an ancient physiological mechanism inherited by humans from aquatic mammals. It is activated when the face is immersed in cold water, helping the body adapt to the new conditions and slowing the heartbeat. This reaction saves us in extreme situations, that is why it is also successfully used in the therapy of anxiety.
Anxiety Point Massage (Acupressure)
Acupuncture points on the body are connected to nerve endings and energy channels that help regulate emotional state. Gently massaging certain points activates the parasympathetic nervous system, which is responsible for relaxation, slowing the heart rate and reducing anxiety levels.
You can massage the following points: “He-gu” (between the thumb and index finger); the point between the eyebrows; points under the ears (in the area of the base of the skull). You need to gently massage the selected point with the pad of your index finger with circular movements for 1-2 minutes. Continue for 1-2 minutes while breathing deeply and slowly.
Interesting fact: Acupuncture and acupressure techniques, actively used in Chinese medicine (originated over 2,000 years ago). These techniques help relieve anxiety and improve the overall health of the body (affecting circulation, sleep and energy levels).
Don’t Worry, Be Happy
Anxiety can catch up with us at any time, but it's important to remember that you always have the tools to deal with it. You can simply pull a coin out of your pocket, take a deep breath, and just give yourself five minutes to calm down and find balance. Or maybe you'll discover a rare coin and start a new hobby at the same time!