Anxiety & Taking Care of You in the Moment
Developing grounding and mindful movement “tricks” can help to reduce anxiety, more quickly bringing you to a physical and emotional sense of calmness. Practicing some of these, while not in a state of anxiety, may help you to more quickly remember these tips when you feel anxiety coming on.
Developing some positive messages to repeat when anxiety is looming can help us to feel more in control, which at times can bring an anxiety or panic attack to an end. My favourite one that I keep in my list is “I’ve done this before and I can do this again”, others may include: “I am safe with myself”, “I breathe in calm and breathe out fear”, …
- Mindful Breathing
Bringing your focus to your inhalation and exhalation can help to move your attention from fearful thoughts to being in the present moment. Taking deep breaths notice the first place in your body you feel the air entering and the last space you feel the breath as it leaves the body. Sometimes counting these breaths can further help.
- Grounding Music
Having a CD handy with music that brings awareness can be really helpful. My personal choice is music with a heavy bass or steady medium to slow drum beat. Music has a great impact upon the mind and can bring us out of our head and into our bodies. If you are inspired to move to the music as well, feel the beat through your feet and let it flow through you.
- Ask yourself Questions
Challenge your fearful thoughts. Is the fear and anxiety your feeling about something happening now or are you projecting fearful thoughts about something that may or may not happen in the future? Is the story that you are telling youself true? If it is something happening now can you talk with someone or ask them to help you?
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