Together. For Change. Kathleen Nelson LMSW ACSW GC-C

06/03/2026

How many hours of zzz's should you get every night? 😴 The answer according to the National Sleep Foundation: http://bit.ly/howmanyzzz | https://kathleennelsoncounseling.com

06/02/2026

06/02/2026

https://www.psychologytoday.com/us/blog/self-made/202605/can-you-be-too-emotionally-stable

Being calm under pressure has advantages, but too little emotional sensitivity can create blind spots in relationships, decision-making, and personal growth.

06/02/2026

What room temperature is the best for facilitating quality sleep? 🔥 http://bit.ly/heatandsleep | https://kathleennelsoncounseling.com

06/01/2026

Could this "power down hour" routine help improve your sleep quality? 💤 http://bit.ly/powerdownhr | https://kathleennelsoncounseling.com

06/01/2026

Technique to Decrease Anxiety

Cold splash (or ice pack) on the face

A quick blast of cold can interrupt the anxiety cycle by creating an immediate physical and sensory shift.

How to do it:

In the midst of anxiety, pause and splash cold water on your face or

Hold a cold pack or ice wrapped in a cloth against your face for 30 seconds

Focus on the sensation while slowing your breathing

The science: Studies show that applying cold to the face activates the vagus nerve, which helps regulate your parasympathetic nervous system. Research on anxiety specifically is limited, but one study found it helped people recover faster from acute stress.11 Since stress and anxiety share biological pathways, this technique shows promise for anxiety management.

06/01/2026

Technique to Decrease Anxiety

Humming breathing

If you’ve ever practiced yoga, you might have heard this practice called Bhramari Pranayama. It’s a traditional breathing practice that’s been used for relaxation for centuries.

How to do it:

Sit comfortably and take a deep breath in through your nose

As you exhale, make a gentle humming sound (“mmmmm”)

Feel the vibration in your chest and head

Continue for 5-10 breaths

The science: Research shows that humming breathing calms your nervous system. This is likely not because of the sound itself, but because it naturally slows your breathing to an optimal rhythm for relaxation (around six breaths per minute).

06/01/2026

Technique to Decrease Anxiety

Dual attention tasks

Dual attention tasks are exercises that require you to focus on two different things at the same time. These exercises engage your working memory, leaving less mental space for anxious thoughts.

How to do it:

Try these examples:

Count backward from 100 by 7s while naming colors in your environment

List animals alphabetically while tapping your fingers in a pattern

Name countries while tracing shapes with your finger

Pick a unique combination that requires real concentration

The science: Adolescents who practiced an adaptive working memory training reported significant reductions in both anxiety and depression compared to a non-adaptive control group.9 Though more research is needed, this suggests that certain cognitive trainings may help reduce vulnerability to anxiety.

06/01/2026

Technique to Decrease Anxiety

Body scanning

This practice involves mentally “scanning” your body, noticing sensations without trying to change them.

How to do it:

Lie down or sit comfortably

Start at your toes and slowly move your attention up through your body (if focusing on a specific part of your body feels overwhelming or triggering, it is okay to skip that part)

Notice any sensations—warmth, tension, tingling, sore spots, or nothing at all

Don’t judge the sensations; just observe them

Take about 5-10 minutes for a full-body scan, using a timer or a guided meditation for pacing

The science: One pilot study found that practicing a mindful body scan at the start of a physical therapy session produced an immediate, significant reduction in anxiety.7 Another study, focused on virtually-guided body scanning, showed it can significantly reduce anxiety even when not done in person.

06/01/2026

Technique to Decrease Anxiety

Journaling

Writing down your thoughts and feelings can help you process anxiety and gain perspective.

Putting your anxious thoughts on paper helps create distance from them, making them less overwhelming and easier to understand.

How to do it:

Set aside 20 minutes

Choose your journaling medium (i.e. pen and paper, computer, tablet, or phone)

Write freely about what’s on your mind—your worries, positive experiences, or daily events

Don’t worry about grammar or structure

Try to do this regularly, even just once a week

The science: A small study of cancer patients undergoing treatment asked patients to write for 20 minutes once a week for four weeks. Those who did showed slower increases in anxiety compared to a control group.6 Both expressive writing about emotions and neutral writing about daily events helped reduce anxiety and depression symptoms.