A Few Minutes With Yourself When You Feel Anxious (4-7-8)

What is anxious?

Anxiety is a typical response to stress and in some circumstances, it can be helpful. It can warn us about potential threats and assist with planning and attention.

There are multiple definitions of anxiety but the most important definition is about how people feel and think when they are anxious. It is important to define how we feel when we are under anxiety and stress. Because this actually allows us to understand ourselves and find a solution more easily.

See also: Omega-3: What it can do for your health?

So what changes happen in our body when we are anxious? What do we do when we feel anxious and what do we feel?

Some of the classic symptoms are:

  • Rapid heartbeat
  • Sweating
  • Dilated pupils
  • Trembling hands and feet

In addition to these, one of the emotions that often accompanies anxiety is fear.  Along with fear and anxiety, our body begins to secrete hormones and warn us. Then we try to get away from or solve the situation and thought that is causing us stress and anxiety.

Anyone can be anxious and experience these symptoms. So what do we do when we feel this anxious? One of the most well-known responses is the fight or flight. The Water Bradford Cannon’s fight-or-flight response is to prepare oneself for action when a threat or danger is faced. This reaction, which is common to all living things, is seen when faced with a situation that causes stress  and anxiety.

But often it may not be that simple. We may not be able to escape or resolve the stressful situation. The anxiety we feel in social areas such as workplaces, schools, friend groups, family can be constant. What should we do in such cases? We cannot be exposed to situations that cause constant stress and anxiety.

One of the most important and useful methods is the breathing technique. Breathing technique gives your body time to rest, calm down and helps you minimize the symptoms of the anxiety-causing condition. You can follow these ways to apply the breathing technique:

  1. Move to a quiet and uncrowded environment (if you can’t do that just close your eyes)
  2. Stand in a comfortable position
  3. First, place one hand on the chest and the other on the abdomen(If you can’t do that, it’s fine, just put your hands where you’re comfortable)
  4. Then breathe in for a count of four, feeling your stomach swell
  5. Count to seven while holding your breath
  6. Count to eight as you breathe out slowly
  7. Repeat several times until you calm down.  You may cry while doing this, you may feel dizzy, but that’s okay, these are signs of relaxation.
Breathing Exercise - Eskişehir Gordion Psychological Counseling Center
Anxious, stress

Among other ways to get away from anxiety and stressors and their effects

  • Talk to someone who is empathetic
  • Take a warm bath or shower
  • Meditate or listen to soothing music
  • Write about how you feel in a journal


Inhalation and exhalation times may vary. You can inhale for 3 seconds and exhale for 6 seconds. It’s up to you. At the same time, this technique is used for relief from multiple diseases. It is used in anxiety disorders and panic attacks. If you want to get a little more help while using the breathing technique, you can do it with the video. https://youtu.be/8vkYJf8DOsc


The purpose of my writing this article is to say that it is normal for a person to feel anxiety and fear, and to show how beneficial a few minutes you will spare for yourself can be for your mental health. If you cannot relax and feel bad when you do these exercises, please contact your family, friends or specialists for support. Because every emotion you feel and your mental health is important.

hello my name is beste saker. I am a psychologist and master student.

Leave a reply:

Your email address will not be published.

Site Footer