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Dealing with Anxiety - the Tip Skills

3 Min
Life Coaching
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Dr Alicia Franklin & Dr Kassandra Gratwick-Sarll
Happiness Insight Coaching
When we are really anxious, our flight or fight response becomes active. This is what leads us to feel all the physical symptoms associated with anxiety. Learn how to switch off your fight and flight response through these three simple techniques called the TIP skills. In this session we will be exploring P for Paced Breathing. 
From the community
43 reflections
S
Shakayla
Sadness
I don’t know if y I’m sad because I’m the one that break up with him but only because I knew that he like someone else which that mad him even more sad and stop with my feelings for him until yesterday I just started to think about him and started to cry even more 😭
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Susie
Disappointment
Just recently I graduated college. I got my instant on in the industry I thought I wanted to be in. Found out it was to much for me and resigned. Now i have this constant overwhelming selling of being a disappointment to the ones I care about, that what I’m doing is not good enough. The last 2 and half years of running back and forth to school and work nonstop. Now that I don’t have either I feel as though I’m a huge disappointment and I’m not doing a enough or them or myself. Everyday it eels like I’m drowning and I don’t know how to get out. I have no one to talk to and I feel as though I am a burden, even though it has only been 6 months since it began.
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Jordan
Afraid
I am in a dark place right now and I am afraid. I have tried literally everything I can to climb out of it but I still fall back and get stuck. I feel my mom giving up on me. I feel distant from my family and friends. I don’t have a lot of people I can comfortably talk about this with. I go to therapy but I feel like one therapy session a week isn’t enough. My close cousin with manic depression, my ex-boyfriend who is now my best friend, and my therapist are the only people I can really confide in yet I’m still afraid to talk to them. I don’t really know how to go about my situation because some really dark and horrible thoughts keep popping in my head.
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Jose
Anxiety
Dealing with anxiety is something we all go through. This exercise is good for fighting it.
E
Elisabeth
Getting ready for battle
Naturally, our bodies experience anxiety and we feel the flight or fight response take over. Controlled breathing and meditation helps to calm down our nerves.
D
Dina
Ok
I am calmer if I breathe slow and try not to think of everything that’s going on. One day at a time
L
Logan
Well great but
Not a lot helps me but this does help a bit I whish I knew what was bothering me
C
Colleen
Being Better
I'm hard on myself often because I can't take steps to better my life, but I'm reminded that I am enough and to celebrate the little improvements
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Ritika
First session
I learnt that taking the leap of faith is important, this was my first step towards recovery and I feel neutral not great but okay.
A
Ashley
Focus on positive thoughts
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Cindy
Reaching out is healing as much as the coaching is
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serena
Breathing
I learned the correct way to breathe but I’m still working on how it helps me
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Jazz
Breath
We all breath until we take our last breath of air. I never realized how my breathing is impacted by my emotions. This was very helpful to acknowledge my breathing when I’m overwhelmed at work or with my personal life to just take a minute to calm myself so I can be proactive about the situation I’m dealing with. Very insightful.
C
Christine
Anxiety
Activated the sympathetic nervous system Practice when NOT anxious Hold- prevents over breathing or hyperventilating “Relax” during holds
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Farrah
Anxiety/Stress
I learned that we breathe in a different way through every emotion we have. By just simply breathing and telling yourself to relax, you can tell your brain that “oh, im fine.”
VR
Vernice Roberts
My feelings
I’m learning too let things go and be at peace with that. I’m slowly let go of past hurt and healing and dealing with family hurt and mommy issues.
M
Manpreet
I know the breathing process. I was not deep inhale in afternoon, which cab learly is nkt the curret
I miss the river, i would visit it tomorrow also I would like to read more and learn more. This time is flying, I should be hunting for jobs and put in more effort to help myself.
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Conchi
Breathing
I know breathing is important but to have it explained this way was incredibly helpful and encouraging.
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Regina
Breathing
It’s better to relax and think things thoroughly before just reacting off impulsive raising your blood pressure up or etc.
MK
Megan King
Breathing is very helpful
I need to take time to calm my mind and body more often. I find myself having terrible panic attacks, in those moments I am so afraid, worried, stressed and my body reacting scares me also. I have to learn how to catch myself in the scariest parts and bring myself back to level.
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Jeanisse
Free yourself
I’m these difficult times, it’s impossible to be stress/anxiety free; there’s so much going on in the world & in our minds to not be worrying about the future! In order for us to remain in the present, we are being offered an easy way to free ourselves, & that is by simply breathing. Take a deep breath through your nose & hold it for 5 seconds, then release/exhale through your mouth. Do this as often as needed & see if there’s any change; I sure do see it for myself... just a few more breaths.
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Jenny
It’s okay
There’s so much I have to get done and it’s overwhelming but when I look out and see the sun setting I’m reminded of how the day passes by no matter what. This too will pass.
K
Kiko
Breathe
I learned that I just need to take deep calming breaths to calm my anxiety.
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Gayatri
Anxiety
I learned that deep breathing helps me relax and bring things back into focus.
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Jasmine
Breathing
I learned that if I feel that my anxiety about to weight m down just take deep breaths. The music they play on here is very relaxing and I just think about my happy place and the people I love is there.
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Jamie 💜
Breathing
Taking deep breaths with long exhales really has helped calm my anxiety. I needed this reminder today ❤️
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Michael
Breath
Take a couple a steps back, take a break from life and simply breath. Breath to be renewed.
A
Alanoud
Breathing
It kinda helped me with calming down. I would recommend it. Thank you!
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Harmony
Thanks for creating this app
I learned that this has helped me calm down and control my ocd that is bothering me. But its actually just my mind .
B
Breann
Calming
This is so soothing, I always love a good breathing exercise. I didn't know that practicing before you start to have anxiety will help so l will definitely do that so I can stop anxiety in the future.
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Sarah
Saying "Relax"
Saying "Relax" at top & bottom of breath is very helpful. Thanks for reminder to breathe deeply into stomach, rather than lungs.
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Crystal
Staring at the wall
Breathing while in my favorite chair just staring at the wall calms me so much.
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Joycelyn
Calming my mind
This was awesome. I felt extremely anxious and thought I’ll try this. My whole body feels relaxed and ready to chill for the evening.
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Angie
Just relax
This was very calming to my spirit. I will incorporate this exercise from here on. Just relax Angie. You don’t have to be in control over every situation.
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Darice
I feel more relaxed after the breathing exercise...
I learned that taking the time to calm down and breath helps...
GG
Gee Gee
Anxiousness
I learned a new technique dealing with anxiety...Breathing technique and prayer.
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Elaine
I was too anxious
I CAN learn to relax. I CAN learn to manage my anxiety. I KNOW everything is going to be ok so that when it is not, I CAN remember what I have to do to manage it.
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Welna
Anxious
Breathing helps me calm my body down. Sometimes feel when I am anxious and start to panic I get to a point where breathing exercises may not work. Might need more practice
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Anyo
Now I know how to breathe through it!
I learned the techniques of breathing properly and how to inflate my belly and push out the breath again. Very useful foundational stuff.
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Nicole
Tips For Anxiety...
I’m aware of how condescending it is to be told to relax by someone else. All that does is immediately cause the feelings of the person who is bothered in whatever way to skyrocket. Having experienced this firsthand, I can absolutely vouch for this phenomenon. I wish the other person can see that they’re just creating more strife in their intention to help. Sometimes they just really need to shut up and let someone decompress. Don’t attempt to remind an angry person of their heart problems, for exactly the reason you call yourself intervening about. If you truly care, just shut up and be a soundboard. Listening to someone is so much better for anger and anxiety than being told to do anything. Seriously, stop talking. Immediately.
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Theresa
Moods
I never knew breathing could help to calm me so much. I will have to remind myself to practice more often
C
Cassidy
Love this idea!
I mean I’m in a terrible mood to begin with, but having this breathing thing in mind helps a little bit. Hoping it’ll help calm some of my nerves. Thanks!
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Tamaya
Sad 😞
This really helped me tonight I really needed it . This made me calm down a lot .
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