Mental Health

Anxiety Technique: Meditation

I’m not a huge fan of meditation; simply because I’m a very busy person and I have no patience to sit down and actually do a whole meditation session. Therefore, I don’t actually know much about meditation. However, I do know a few tricks.

The “Calm” app or

This was recommended by my counsellor. It’s a website (or app) that has relaxation music/sounds (waves, rain, etc) and step by step meditation sessions (or otherwise known as a body scan). There is an audio track that tells you each step as you do it. You can have music/sound on in the background or shut it off. There’s 5 minute sessions, 10 minute sessions 15 minute sessions etc. It’s all up to you.

It works because it brings your focus to one thing at a time. For me, it really works if I shut my eyes, keep the background sound on (because that’s relaxing already), and making sure I do it in a place where I won’t be interrupted or have someone tap me for my attention and scare the shit out of me.

Unfortunately, not going to lie, it sometimes takes awhile for it to work for some people. A lot of people get frustrated and/or discouraged because it doesn’t do anything for them. It takes practice. It took a few times for me to get a hang of it. So don’t give up.

It is also time consuming. So I don’t do it as much as I should when I’m in school. I also find it hard to find time alone where I can’t be interrupted, unless I lock myself in a bathroom, which isn’t very relaxing or pleasant.

Deep Breathing

My best friend taught me this. She has been with me several times while I’ve had anxiety attacks. She has guided me to take deep breaths.

Deep breath in…1, 2, 3, 4, 5…deep breath out.

Deep breath in…1, 2, 3, 4, 5…deep breath out.

Deep breath in…1, 2, 3, 4, 5…deep breath out.

It helps gain control of your breathing, or just control in general. It helps to focus on your breathing, rather than the current situation. It also helps with slowing or stopping impulsive behavior. It helps to think and take deep breaths before you make the decision to act or say something to someone.

I do this quite often.


Affirmations are positive things you say to yourself to keep you motivated and/or calm. It can be something as simple as “I can do this” or “stay strong”.

As stupid as it sounds, it works. It helps motivate you. It can help develop a powerful and positive attitude to life. Your mind is a powerful thing. Tell yourself you can do it and you will.

I use deep breathing and say affirmations a lot to get me through anxiety attacks, as well as take my “as needed” medication. With these three things combined, I normally can get my anxiety under control

Jessica Victoria
<p>Jessica Victoria, 24, is a writer and advocate for mental health, disability and LGBTQ+. She uses her personal experiences and knowledge to help and educate others.</p>

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