ENGAGING CONFLICT: PART TWO: MANAGING ANXIETY IN THE MOMENT

"Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen." Ephesians 4:29

You know anxiety if you have been engaged in ministry for the last two years of the pandemic. We were all stressed with the responsibility to do ministry in radically different ways and deal with congregational members who struggled with necessary changes. When anxiety is high, and there are multiple stressors, we are often confused about what to do because we are not sure what problem needs to be solved. Sorting is essential, but we need to reduce our anxiety in a way that allows us to approach issues calmly and rationally. Having a few techniques in the toolbox for managing anxiety is helpful.

1. Deep Breathing can redirect body processes triggered by fear and reestablish calm. Here are four techniques of deep breathing that can help:

Box Breathing is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. It has been used by athletes, U.S. Navy SEALs, police officers, and nurses to manage stress in the moment. Step one: Slowly exhale through your mouth, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you are doing.

Step two: Inhale slowly and deeply through your nose to the count of four in your head. Feel the air fill your lungs until they are full, and the air moves into your abdomen.

Step three: Hold your breath to the count of four.

Step four: Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs. Let the stress and anxiety go with it. Feel the tension released from your muscles. Repeat.

Pursed-lip Breathing is a simple method of controlled breathing that can help relieve anxiety symptoms. It is an excellent way to relax. Here is how you do it.

Step one: begin by inhaling slowly through your nose for about 2 seconds.

Step two: purse or pucker your lips as if you were blowing out a candle.

Step three: Finally, exhale slowly through your pursed lips for approximately four seconds.

This technique can be done four or five times a day or whenever you feel anxious or stressed.

Diaphragmatic Breathing is done by inhaling through your nose and slowly exhaling through your mouth in a controlled way. Here's how to do it.

Step one: find a comfortable position, either sitting in a chair or lying on your back on the bed or another comfy flat surface.

Step two: Place one hand on your chest and the other on your belly, just under your rib cage. Step three: Inhale slowly through your nose, focusing on drawing the breath in and downward toward the stomach area while keeping your chest still.

Step four: While pursing your lips together, much like you would if drinking from a straw, press gently on your stomach or tighten your stomach muscles and exhale slowly. While doing this deep breathing exercise, keep your chest as still as possible so your diaphragm draws deep into your lungs.

This technique works best when done at least three or four times.

The 4-7-8 Breathing Technique is a breathing pattern developed by Dr. Andrew Weil. The 4-7-8 technique is based on an ancient yogic technique called pranayama, which helps practitioners gain control over their breathing. Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You'll need to keep your tongue in place throughout the practice. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips. The following steps should be carried out in the cycle of one breath.

Step one: First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.

Step two: Next, close your lips, inhaling silently through your nose as you count to four in your head.

Step three: For seven seconds, hold your breath.

Step four: make another whooshing exhale from your mouth for 8 seconds. When you inhale again, you initiate a new cycle of breath. Practice this pattern for four full breaths. The practice's most critical part is the held breath (for seven seconds). It's also recommended that you only practice 4-7-8 breathing for four breaths when starting. You can gradually work your way up to 8 complete breaths. This breathing technique shouldn't be practiced in a setting where you're not prepared to relax fully. While it doesn't necessarily have to be used for falling asleep, it can still put the practitioner in a deep state of relaxation. Make sure you don't need to be fully alert immediately after practicing your breathing cycles.

The 54321 Technique

Experiencing intense anxiety often results from internalizing your worries. The 54321 technique can help bring you back into the moment. Here's how to do it.

Step one: Look around and identify five items in your environment. Then, name and count each one as you see them.

Step two: Find four things to touch. These items could be a pencil, a shirt, or even the ground you're standing on.

Step three: Listen for three sounds around you and focus on what you hear. Maybe it's the wind blowing, the sound of traffic, or a clock ticking.

Step four: Locate two things you can smell, Like a cup of coffee or your own Cologne or perfume.

Step five: Search for one thing you can taste, like a piece of gum or a food item.

Get Physical

If it's safe for you to do so, sometimes the best antidote for anxiety is a brisk walk or other short, intense exercise. By exerting yourself this way, your body has a healthy outlet for stress activated by the Sympathetic Nervous System. This can help reduce unpleasant physical symptoms and promote relaxation.

In the next blog, there will be four more techniques to manage anxiety long-term.