Sometimes you may wake in the morning dreading the day ahead. Maybe you’re worried about leading that big presentation in front of the entire company or nervous about the parent teacher conference after school.<\/p>\n
But there\u2019s an easy way to address that anxiety before even leaving the house. <\/p>\n
\u201cThe most important thing is to slow down and check on how you\u2019re feeling,\u201d Anita Phillips, Ph.D., a trauma therapist and author of the book, \u201cThe Garden Within,\u201d said on TODAY. \u201cIn order to be empowered during the day, the most important thing is to slow down and check on how you\u2019re feeling.\u201d<\/p>\n
If people notice that they\u2019re struggling with nerves, Phillips said there are two quick exercises they can do to relieve some of that anxiety. <\/p>\n
\u201cEmotions are bodily experiences,\u201d she said.<\/p>\n
Therapist Tip of the Day: Try the \u2018Voo\u2019 and Tension Release Exercises<\/p>\n
When the anxiety starts creeping in, Phillips recommends people try a few simple exercises to help manage it. The first is something called a “voo” exercise.<\/p>\n
\u201cThose internal feelings that are uncomfortable, you can\u2019t scratch them like an itch,\u201d she said. \u201cBut sound can reach (them).\u201d <\/p>\n
The voo exercise involves taking a deep inhale and then exhaling while making the sound “voo” for the length of the exhale. <\/p>\n
\u201cYou feel the vibration,\u201d Phillips said. <\/p>\n
That vibration helps work anxiety out of the body. <\/p>\n
The second practice, tension release, also involves inhaling and exhaling.<\/p>\n
\u201cYou want to inhale calm, and as you exhale, I want you to make everything tight,\u201d Phillips explained. \u201cNow inhale and relax again.\u201d <\/p>\n
Purposefully tensing up the body and then relaxing it helps the mind also feel more relaxed, she said.<\/p>\n
Both exercises take such little time that you can do them pretty much anytime, like \u201cstanding in front of the microwave,\u201d Phillips said, or while waiting for coffee to finish brewing.<\/p>\n
Why It Matters<\/p>\n
Tending to one\u2019s feelings as they come rather than pushing them down leads to better mental health.<\/p>\n
\u201cI love to compare emotional pain to hunger,\u201d Phillips said. \u201cWhen we\u2019re hungry, we eat. We know that if we don\u2019t eat all day, we\u2019ll start out feeling powerful, but we\u2019ll end feeling weak. It\u2019s the same thing with my emotional needs.\u201d <\/p>\n
How to Get Started <\/p>\n
Practice the voo or tension release exercises when waking in the morning. They take very little time to complete, so Phillips says it\u2019s possible to do them while going about typicaly morning tasks. You can also try \u201cshaking it out\u201d while brushing your teeth.<\/p>\n
\u201cStart by shaking your bottom,\u201d she Phillips said. \u201cThen let the shake go all the way up, and you can shake some of that anxiety (away).\u201d <\/p>\n