7 tools to manage acute anxiety, Fat Liberation month
Suzanne Manser, PhD
Licensed Psychologist

Tool of the Day: 

Strategies for Reducing

Acute Anxiety


When our anxiety gets especially big, we may feel panicky, perpetually keyed up, or even numb. Our sympathetic nervous system has been kicked into high gear, and it’s hard to bring it back down. The usual tools don’t always work when anxiety is at this level.


In this case, it’s helpful to try some physiological resets. These strategies work by disengaging the fight, flight, or fawn response, engaging the vagus nerve, and/or bringing us into the present moment.


1. Get cold. Plunge your face in a bowl of ice cubes, take a cold shower, or place an ice cube on the inside of each arm, just above the wrist.

2. Exercise intensely. Run up and down the stairs, dance/shake, or jump rope intensely for a few minutes.

3. Butterfly tapping. Cross your arms over your chest, so that each hand is resting on the front of the opposite shoulder. Without changing position, tap your right hand against the front of the left shoulder, then tap the left hand on the front of the right shoulder. Continue alternating left and right. Do this for at least a minute or two.

4. Eat something sour. Keep it in your mouth as long as you can before swallowing it (a hard candy is ideal).

5. Breathe deeply. Breathe in for 5 seconds, hold for 2 seconds, breathe out for 7 seconds. The exhale should be longer than the inhale. Do this for two minutes.

6. Sing. Sing something loud and energetic. Sing the whole song as loudly and energetically as you can.

7. Engage your senses. Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

  Helpful Reminder


The bird sitting on the branch doesn't need to trust the branch because she trusts her wings.


When we trust and accept ourselves, the environment doesn't impact us nearly as much. If the branch we're standing on breaks, we will be okay. If life doesn't go to plan, we will be okay.

Eating Disorders Corner

“Food is not the enemy. Self-hate is.”
— TheLoveYourselfChallenge

 This corner is devoted to addressing eating disorders, disordered eating, and body image. I have specialized in treating people with all of the above since 1999. It is a large part of my work and my heart. This corner is for those of us on the journey of disconnecting our worth from our size or what we eat.


August is Fat Liberation month.


As a straight-sized person with thin privilege, I will not be centering my voice on this topic. I am here to let you know about it and offer recommendations for who to look up or follow for more about it.



Fat liberation is a movement aimed at dismantling systems that oppress fat bodies.

It originated in the 1960’s, mostly by fat, Black women.

The “thin ideal” and the myth that fat is “bad” originated in White supremacy.

No one deserves to be oppressed.


People to read and/or follow for Fat Liberation information and inspiration:


Sonya Renee Taylor


Chevese Turner


Jessamyn Stanley


Ragen Chastain


Aubrey Gordon


Dr. Rachel Millner


Erik Cavanaugh


Jaimmy Koroma


Andrea Westbrook


Tess Holliday



Some News....


Last winter, I joined a virtual collective of healing professionals that I am really excited about! We are a group of practitioners who offer a wide range of help and deep support - therapists, coaches, physicians, energy healers, meditation guides, yoga teachers, self-defense teachers, ayurvedic practitioners, and more.


Check out Izlind.com and keep an eye on that space. We will be offering more programs and workshops for all kinds of growth and healing!



Latest Blog Posts

vol. 3, issue 2

My intent with each issue of this newsletter is to bring more ease, self-acceptance, meaning, and fulfillment into our lives.


For more frequent tips, join me on Instagram (@drsuzannemanser)


Newsletters and other notifications are coming from suzanne@suzannemanserphd.com. Please add me to your safe senders list.


Disclaimer: This newsletter is not therapy and is not intended as a substitute for therapy.

Unsubscribe   |   View online