Exercises To Calm Your Anxious Thoughts
Calming Your Anxious Thoughts
You’re not alone. Anxiety affects almost 30% of adults at some point, so the first step is to recognize the symptoms and the second is to acknowledge those symptoms in yourself. Anxiety is treatable, so let’s learn more about it.
Basic Symptoms
Here are the characteristics of anxiety:
● Feelings of panic, doom, or danger.
● Sleep problems.
● Not being able to stay calm and still.
● Cold, sweaty, numb, or tingling hands or feet.
● Shortness of breath.
● Breathing faster and more quickly than normal (hyperventilation).
● Heart palpitations.
Three Techniques To Deal With Anxiety
After you have identified one or more of these symptoms, try these techniques:
Breathing
Breathe in through your nose and out through your mouth, deeply and slowly. Focus your line of vision on something that you love: a plant, a pet, or a piece of art, for example. By slowing down your breathing, you are sending your body the message that you are ready to relax.
Thought Stopping
Just like it sounds! You consciously take charge of your anxious thoughts. Anxiety often stems from worrying about things that aren’t important or you can’t do anything about anyway. Some people snap a rubber band on their wrists to stop a thought or they substitute a pleasant thought or image for the bothersome one.
Grounding
Identify objects around you to bring your mind back to the present. Use one or more of the following to accomplish that:
● 5 things you can see
● 4 things you can feel
● 3 things you can hear
● 2 things you can smell
● 1 thing you can taste
Most of the things that make people anxious are either in the past or the future. Grounding brings you back to what is happening around you at that moment. You will feel more in control of the situation.
Remember: Anxiety is pervasive in our society. You are not alone and there are ways to kick anxiety to the curb. If you need help, talk to a mental health professional to get you started.
