A Few Tips For Calming Your Anxious Mind In The Moment
Observation
Anxiety can take you out of the present. You may wind up stressing over a perceived future. You may also dwell on a perceived past. However, anxiety loses much of its power when you tune in and pay attention.
Mindfulness: The root of observation is mindfulness. Staying in the present moment allows you to observe the anxious thoughts rather than react to them.
Listen: One part of your mind is telling you lies about all the risks you’re facing. Another part is merely observing. Tap into that side of yourself. The more you call upon the observing mind, the stronger it gets.
Fact-checking: Those nervous thoughts are rarely — if ever — true. The anxious mind is trying to protect you. But you can do some fact-checking. Are you really in danger? Is the worst-case scenario really likely to occur? This practice can instantly remind you that you are indeed safe.
Visualization: Once you’ve slowed things down, you’re in a position to picture yourself feeling calm and safe. This kind of visualization is an essential form of anxiety relief.
Taking Action
Anxiety can feel paralyzing at times. It wants your full attention. Therefore, it can be lessened when you opt to take immediate and productive action.
Journaling: Using a pen and paper (put down your phone for this one), make lists. Keep track of anxiety triggers. Monitor what approaches help. Building off the above suggestions, you can also use your journal to talk back to your anxious mind.
Breathe: We take it for granted but breathing is a form of action. Our breath grounds us. It slows down our thoughts and centers our focus. There’s a reason why breathing exercises have been around for thousands of years. In times of trouble, take advantage of this gift.
Move: Again, anxiety thrives when you focus on it. Redirect your energy into movement. Stand up and stretch. Go for a walk. Perform tasks like dishwashing or housecleaning. Whenever possible, do some exercise. Research has shown that physical activity offers vast benefits for our mental well-being.
Self-Care: Create a daily routine that involves healthy eating choices, regular sleep patterns, and plenty of physical movement and activity.
Talk About Your Anxious Feelings
If you try to deny or avoid anxiety, it can bubble up in a worse form. It can help immensely to talk about what you’re feeling. Lean on your support system of friends and loved ones. Running parallel to this effort, you will need to work with a therapist. Your weekly sessions are the ideal setting to explore your emotions and their underlying causes.
Anxiety disorders are common but are also very treatable. You can live a life less encumbered by worry, guilt, fear, and nervousness. Together with your therapist, you will cultivate powerful coping mechanisms. If you feel as if anxiety is hampering your day-to-day functioning, let’s talk. I invite you to reach out soon to set up a free and confidential consultation.
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