At Home Exercises for Stress and Anxiety

 Written by Steff Brand, M.S., LPC, NCC, CCATP

San Antonio Clinical Lead Therapist

Anxiety affects more than forty million Americans.  The number continues to rise as we are still having to navigate pandemic related challenges and other various threats each day.  When comparing 2019 to 2021, the Kaiser Family Foundation found that the number of people reporting symptoms of anxiety and depression skyrocketed by 270 percent!  Y’ALL, it is harder than ever to juggle our roles as a partner, parent, sibling, employee, and friend and there is no shame in accepting that and asking for support.  I know I am biased when I say that therapy is a magical gift that everyone deserves right now, but seriously, what could be better than having 50 minutes of undivided attention to your needs and only your needs? But maybe some of you stumbled on this blog because you need some help and therapy just isn’t in the card rights right now.  I see you.  Here are some fun, artsy exercises to serve as a starting point for managing stress and anxiety.  Come talk whenever you are ready. 

Feelings Wheel

Steps:

1.     Using a pencil, draw a circle on a piece of paper and try to use up most of the space.  You can use a compass or household item to draw your circle, or you can embrace your imperfections and make it more of a shaky oval-ish shape like most of my circles. 

2.     Divide the circle into eight triangles, like a pizza.

3.     On the edge of each triangle, write a feeling word that comes to mind. 

4.     Choose a color that reminds you of each feeling and slowly color in each triangle accordingly.  Put on some soft music or turn your sound machine to the ocean waves setting, if that feels good to you.

5.     Reflect on your picture and respond to the questions below in your journal.   

Which two feelings did you write first?  Why do you think this is? 

Which of these feelings are you experiencing today?  This week?  This month?

Did you make any of the feelings the same color?  What about a different shade of the same color?  What does this mean to you? 

Are there more positive or negative emotions on your wheel?

Which emotions will you allow to be a part of your day?   

Body Mapping

Steps: 

1.     Measure a sheet of butcher paper to match your height and place it on the floor. 

2.     Lie on the butcher paper and trace yourself with a pencil.  You may have to sit up to trace the different parts of your body.  If you have someone around that you trust, you can have them trace your body for you.  For a modified version of this exercise, you may also free hand draw your body onto a poster board.

3.     Hang your picture on the wall with masking tape, a push pin, or whatever you can find in your home. 

4.     Inside the outline of your body, use acrylic paint to illustrate what’s going on inside of you.  Include sensations, feelings, and thoughts.  Combine both mental and physical experiences. 

5.     Use lines and colors to represent your energy and how you feel in the current moment. 

6.     Draw a star on your image where you hold the most strength in your body. 

7.     Reflect on your picture and respond to the questions below in your journal.   

What is it like to be yourself right now?

Where are you holding your stress and why?  How can you remove this stress? 

Is there something you don’t like about yourself?  If so, can you make a change?

Where are you holding your strengths and why?

How can you celebrate the parts that you love about yourself?

Differentiating Anxiety

Steps:

1.     Take a photo of an image that represents mild anxiety (for example, overpacking for a trip). 

2.     Take a photo of an image that represents moderate anxiety (for example, noticing your shirt has been inside out all day).

3.     Take a photo of an image that represents severe anxiety (for example, being stuck on a rollercoaster).

4.     Reflect on your picture and respond to the questions below in your journal.   

How did you determine which picture went into each category?

What are the themes or similarities among your photos?

How can you prevent future anxiety from happening in your own life? 

Coping Strategies Chart

Steps:

1.     Turn to a clean page in your journal and draw a line down the middle to create two columns.

2.     Label the left column Helpful and label the right column Harmful.

3.     In the left column, make a list of all the helpful strategies you have used to deal with overwhelming emotions (for example, taking deep breaths, practicing mindfulness, or using an adult coloring book). 

4.     In the right column, write down all the harmful strategies you have used to deal with overwhelming emotions (for example, substance use, negative self-talk, or projecting anger onto your partner).  Be as honest with yourself as you can. 

5.     Reflect on your chart and respond to the questions below in your journal.   

How have you been responding to overwhelming emotions today?  This week?  This year?

What gets in the way of choosing helpful coping strategies for your stressors? 

What changes need to happen in your life so you can use more helpful coping skills?  Who can hold you accountable?

References

Guzman, L. (2020). Essential art therapy exercises: Effective techniques to manage anxiety,

depression, and PTSD. Rockridge Press.

Pancha, N., Kamal, R.,Cox, C., & Garfield, R. (2021). “The Implications of COVID-19 for Mental

Health and Substance Use.” KFF, February 10. www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/

Vora, E. (2022). Anatomy of anxiety: Understanding and overcoming the body's fear response.

Orion Books.

Contact us for more information about anxiety counseling in Houston or San Antonio: