Colin Childs

Grounding exercises have been helpful for me both for anxiety and dissociation: Body scan meditation. Focusing on different parts of the body and applying pressure to those areas or massaging/rubbing or moving them in general, just anything that brings my attention to the sensation. 5-4-3-2-1 technique works well enough for minor versions of both, though I've had less consistent luck with that one.

Breathing a bit more deeply and slowly usually helps me a good amount, but only if I don't hold it in at all which I've only ever found worsens my anxiety. I find breathing in through the nose and out through the mouth to be best for me. This pairs nicely with other grounding exercises.

Stims & nice sensory things. Unless I know my anxiety is due to pent up energy though, I usually opt for more soothing, gentle, calmer stims. Less bouncing my foot, more rocking in place. I also like keeping something on me with a texture I really really like, or something like a mint or candy with a strong flavor like warheads. Both of those are more subtle :)

Lessening overstimulation. Particularly important for me since I'm autistic but I think people with anxiety disorders in general would benefit from focusing on this, and people in general since I think the world can be too much for everyone at times!! Ear plugs for particularly noisy places, tinted glasses or sunglasses for bright ones, both good preventative measures. When I'm shopping or something, reminding myself it's okay to take a minute and step somewhere less crowded and regulate. Waiting room or bus or other crowded place where I'm staying still? I'll close my eyes a bit. Not seeing the crowd helps. People just think I'm sleepy and pay me no mind. In class settings I've pretended I have a headache before, just close my eyes and rub or press on my head a bit so less people think I'm bored lol

Cleaning & Decluttering is also a part of this. If I'm getting anxious at my desk or while doing work, I decide it's a good time to clean up a bit, close some tabs, make some empty space. Usually helps a decent amount even if it isn't the source of my anxiety.

I hope that's not too much!! Good luck with your blog post :)