Top 5 Anxiety Coping Techniques for Men

Let’s talk about the top 5 anxiety-coping techniques for men. Anxiety is a common human experience that can affect anyone at any time. From the stress of daily life to major life transitions, anxiety can manifest in various ways, taking a toll on both mental and physical well-being. 

It’s no secret that men have it hard when it comes to mental health. In our Men’s Mental Health series, we're exploring mental health from a male perspective. In our previous post Shocking Men’s Mental Health Facts we found that men are less likely to reach out for professional support and are more likely to die by suicide. 

Another post we recently published spoke about how anxiety might have different symptoms in men than women. However, in this article, we will go through some practical, hands-on techniques for men to try if they are struggling with anxious thoughts and feelings. 

While seeking professional help is essential for managing severe anxiety disorders, there are also several practical techniques that can help alleviate anxiety symptoms in the moment. In this blog post, we'll explore the top four anxiety-coping techniques that fall under the umbrella of grounding techniques.

1. 5-4-3-2-1: A Sensory Grounding Technique

The 5-4-3-2-1 technique is a simple and effective way to bring your focus back to the present moment by engaging your senses. To practice this technique, follow these steps:

• Name Five Things You Can See: Look around and identify five things you can see. It could be anything from a piece of artwork on the wall to a pen on your desk.
• Acknowledge Four Things You Can Touch: Pay attention to four things you can touch or feel. It might be the texture of your clothing, the surface of your table, or the sensation of your hands touching.
• Notice Three Things You Can Hear: Tune in to three things you can hear. It could be the sound of birds chirping, distant traffic, or the hum of your computer.
• Identify Two Things You Can Smell: Identify two scents you can smell, whether it's the aroma of your surroundings or a cup of tea.
• Focus on One Thing You Can Taste: Finally, bring your attention to one thing you can taste. It could be a lingering taste in your mouth or a sip of water.

By engaging all your senses, you redirect your thoughts away from anxious concerns and into the present moment. 

Boxed Breathing: Regulate Your Breath, Regulate Your Mind

Breathing is intimately connected to our emotional states. Boxed breathing, also known as square breathing, is a controlled breathing technique that can help calm anxiety and induce a sense of relaxation. Here's how to practice it:

• Inhale: Breathe in deeply through your nose for a count of four.
• Hold: Hold your breath for another count of four.
• Exhale: Exhale slowly and completely through your mouth for a count of four.
• Pause: Pause for another count of four before beginning the cycle again.

The rhythmic pattern of boxed breathing triggers the body's relaxation response, reducing the physiological effects of anxiety.

3. Guided Meditation: Letting Go of Worries

Guided meditation involves listening to a meditation instructor's calming voice as they lead you through a meditation session. This technique is particularly helpful for those who find it challenging to quiet their minds on their own. Guided meditation sessions often focus on themes such as mindfulness, self-compassion, and gratitude.

You can find guided meditations on multiple public platforms like YouTube and Spotify. 

While it may not be everyone's cup of tea, it’s recommended that you try at least a few different ones to see whether there is a specific meditation that works for you. If the guided meditation is too distracting, listen to noises that you find calming and focus all your attention on listening to the sounds and block out all other thoughts and noises. 

Sound-based meditations can include anything from rain falling on a roof to the sounds of birds and oceans. 

4. Mindful Walk: Moving Meditation for Grounding

A mindful walk combines the benefits of physical activity with mindfulness. To practice this technique, take a leisurely walk while paying close attention to your surroundings. Notice the sensation of your feet hitting the ground, the sounds around you, and the beauty of your environment. If your mind starts to wander into anxious thoughts, gently bring your focus back to the present moment.

The key to a meditative walk is to allow your mind to fully be present in your body’s current experience. Taking note of the air on your cheeks or the smell of the air. Allowing your mind to dwell on these details can distract your mind from anxious thoughts and feelings. 

5. Body Scan: Cultivating Awareness of Physical Sensations

A body scan is a relaxation technique that involves directing your attention to different parts of your body, from head to toe, while noticing any physical sensations without judgment. This practice promotes self-awareness and helps you release tension that might be contributing to your anxiety.

A good way of starting out with this technique is by moving from the top of your toes, wiggling them and focussing on how it feels, and moving slowly up your body. 

Grounding techniques like the 5-4-3-2-1 exercise, boxed breathing, guided meditation, mindful walks, and body scans can serve as valuable tools in managing anxiety. By connecting with the present moment, you can diminish the power of anxious thoughts and regain a sense of control over your mind and emotions. While these techniques are not a replacement for professional help when needed, they offer practical strategies for coping with anxiety in your day-to-day life. 

Remember, practice and consistency are key to mastering these techniques and incorporating them into your routine.