This exercise called the 'Ball Pass' is a wonderfully effective exercise to lower anxiety in the moment. It is based on a neuro plastic technique to give the brain a more difficult task to focus on instead of the anxiety. Whenever you begin to feel anxious grab a small ball, or any small object you have handy.
Standing comfortably, take the time to soften your shoulders and take a few slow breaths.
Open your hands wide with the ball in one hand. Keep the hand without the ball open to the side.
Next take your hand with the ball across the center of your body to the other side and place it into your opposite hand.
Open your hands wide again and then move the ball to the opposite side.
Repeat for 15 – 45 seconds until you notice shifting to a calmer state.
* In order to be effective in the reduction of your anxiety you must be sure to cross the midline to the other side!
To increase the effect of the Ball Pass, try one or all:
Close your eyes while passing the ball side to side.
Widen your stance.
Count (either silently or out loud) the number of passes across the midline. You could maximize this effect by alternating between counting silently and out loud.