Carl's heart raced as he looked around the crowded room. Sweat dripped down his forehead, and his breath came in short, audible gasps. But beneath the physical symptoms of anxiety, a deeper emotion ate him from the inside: betrayal.

How could Harold, his best friend who was also expected to be a nervous wreck, be so calm?

Earlier that evening, the two anxiety-prone friends had reluctantly agreed to attend a social gathering. Now, Harold sat on the sofa, head tilting like a pigeon, looking completely relaxed and at peace. Meanwhile, Carl's long huffs and puffs were drawing strange glances from left, right, and center.

The Deep Breathing Method: Not the Right Solution for All Situations

Carl was doing what we've all been taught: deep breathing. Inhale, exhale, repeat. You know the drill. It's a proven technique that slows your heart rate, expands your lungs, and relaxes your muscles. But while deep breathing can be effective, it's not always practical in some, if not many, situations.

Imagine this:

You're awaiting the dreaded test results, feeling increasingly anxious. You start taking deep breaths, only to have your crush notice and ask why you're acting strangely.

Or:

You're in a hospital waiting room, trying to calm your nerves before your biopsy result. Your mind is already time-traveling into the future while you struggle to focus on your breath.

Deep breathing works best when you're alone and free from distractions—a luxury that only a few of us can afford. Good luck finding both when you need them most.

But what if there was a more convenient way to manage anxiety? A method that's always available, no matter where you are or who's watching?

How Seeing And Naming Colors Can Silence Your Anxiety

What if I told you that the key to managing your anxiety was right in front of your eyes? Literally.

What appeared to Carl as Harold's odd pigeon impression was actually a secret anxiety management technique. Harold was seeing colors and naming them. And no, he wasn't tripping or under any influence; he was on a self-assigned secret mission.

Here's how it worked:

Harold selected the color blue.
His eyes looked around.
His head tilted and spotted a blue cushion on the sofa. One.
Then, a pale blue wall in the far corner caught his eye. Two...
Next, the blue tint of a spilled soda drink on the floor. Three!

See how it works?

Harold wasn't focused on the overwhelming crowd or the group of voices. He was deeply invested in a personal challenge, finding purpose and direction amidst the chaos. In other words, he anticipated and took control over the situation by simply spotting colors.

Now, you might be wondering, 'How can something so simple be so effective?' Well, the answer lies in the workings of our brain.

The Science of Serenity: Why Your Brain Prefers Colors to Breaths

When anxiety strikes, three processes typically occur in your brain:

Default Mode Network Activation: Certain brain areas become overactive in people with anxiety, leading to rumination and more anxiety.
Autopilot Mode: Your learned panic responses kick in automatically.
Fight-or-Flight Response: Stress hormones flood your system.

Color naming disrupts these processes more effectively than deep breathing. Here's why:

Tangible Results: Each identified color provides a small, achievable "win" for your brain. You can keep stacking those wins if you want.
Focused Attention: The search for colors distracts from anxious thoughts.
Sense of Control: You're actively choosing where to look and what to focus on. You regain control in no time.

Research on coloring therapy has shown that it can provide psychological support, reduce anxiety and depression, and help divert attention from anxiety-provoking events.

A study involving patients with generalized anxiety disorder (GAD) indicated that those who participated in coloring therapy experienced significant improvements in anxiety and positive emotions compared to those receiving conventional treatments alone.

In short, color naming adds a new option to your anxiety management toolkit: Fight, Flight, or Forge. Forge colors. This technique significantly reduces neural activity associated with anxiety, replacing distress with a sense of clarity and direction.

But how does this work in practice? Let me share my own experience with this technique.

My Journey with Color Spotting

When my therapist suggested this technique as one of 10 other methods, I was skeptical about the effectiveness of color spotting. However, desperate for relief from my own anxiety, I decided to give it a try.

I started small, practicing in the comfort of my home. At first, it felt awkward and a bit silly. But as I continued, I got my results instantly: I was able to quickly divert the attention from within to the outside.

I began to spot colors whenever I felt anxious in a crowded environment. Red notebook, red pen, red marker in the corner. By the time I reached five objects, I felt noticeably calmer and more focused.

What amazed me most was how quickly I could implement this technique in various situations. It became my go-to method for instant anxiety relief.

Maybe try it yourself? Here's a step-by-step guide to get you started.

A Beginner's Guide to Color Spotting

Jog down your memory and recall a mildly anxiety-inducing situation. Perhaps a recent mishap at work or a minor argument with a loved one. As you feel the anxiety building, try this:

Choose a specific color to search for (e.g., blue, red, green).
Scan your environment, look for different objects of that color.
Identify objects of that color, either mentally or by whispering their names. As you identify colors, focus on how they make you feel.
Aim to find at least five objects of the chosen color.
If needed, switch to a new color and repeat the process.

Now, notice the shift in your focus. You've quickly gone from being at the mercy of your anxiety to engaging in a game with clear rules and a definite endpoint. You are in control.

But wait, there's a catch. (Isn't there always?)

The real challenge comes when you're in the grip of anxiety. That's when you need to remember this technique most, but it's also when your brain is least cooperative.

The solution? Practice.

Start using this technique when you're calm. Make it a game. The more you practice, the more natural it will feel when anxiety kicks in. Make it a learned positive response of sorts.

Now that you know how to use this technique, let's explore some ideal scenarios where it can be most useful.

When to Use This Technique

In social situations where deep breathing might draw unwanted attention
During sudden anxiety spikes or panic attacks
As a preventive safe mechanism when entering stressful environments
Anytime you need a quick mental reset and can't find a quiet moment

But you might still have some questions or concerns. Let's address those:

Addressing Your Brightest Concerns

You might be thinking, "Should this replace deep breathing entirely?" Not at all.

Color naming is a complementary technique for situations where deep breathing is impractical. Deep breathing still remains a valuable long-term solution for anxiety management.

Perhaps you're wondering, "How do I remember to use this technique?"

Like any habit, it takes practice. Try color naming even when you're not anxious. This keeps you engaged with your environment and ensures the technique is readily available when you need it most.

And if you're concerned about getting bored with color naming, don't worry. Try "patterning" instead.

This involves identifying recurring shapes or designs in your environment. It's a super useful substitute for those who are colorblind. (We'll explore this technique in a future article.)

By the way, did you know that reflecting on anxiety and stressful situations makes us more prepared and primed for the next time?

So, As we wrap up, let's reflect on how this simple technique can be a powerful tool in your anxiety management toolkit.

Your New Instant Weapon Against Anxiety

Sometimes the most powerful weapons are hidden in plain sight. While traditional techniques like deep breathing have their place, the simple act of seeing and naming colors offers an easy, immediate way to shift from panic to calm. This method engages your brain in a focused task, providing tangible results and a sense of control.

Like Harold's curious head tilts that puzzled his friend, this technique might seem odd at first. But in reality, it's a super handy tool for finding peace in chaos.

Next time when anxiety tries to overwhelm you, take a cue from Harold: tilt your head, spot a color, and keep going. Your mental reset is always just a glance away.

Why Color Spotting Trumps Deep Breathing: A 60-Second Trick to Instantly Silence Your Anxiety.

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