When you live with an anxiety disorder, any moment can become one that causes slow-rising panic in you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.”
Luckily there are many powerful tools and techniques you can use to manage your anxiety effectively.
If you feel anxiety coming on, one thing to try is stopping and gaining control of your breath. Deep, slow breathing sends a signal to our brains that everything is safe in our environment. Controlled breathing is one of the most powerful ways to activate your body’s relaxation response. It will take your mind and body out of “fight or flight” mode and can put it instantly into a calm and relaxed state.
Accept That You are Anxious
It’s important to always remember that anxiety is “just a feeling.” Like all feelings, it may go as quickly as it came. You are having an emotional reaction to a string of thoughts. Accept your anxiety because trying to pretend it’s not happening will only make matters worse.
Let’s be clear – by accepting your anxiety, you are not resigning yourself to a life of eternal misery. You are not throwing in the towel and trying to suddenly like your anxiety. You are simply being in the moment and accepting whatever is in that moment with you.
Your Emotions Cannot Kill You
If your anxiety comes in the form of a panic attack, one of the scariest things is the feeling that you are having a heart attack. But you aren’t. Your brain can and will play tricks on you, trying to get you to believe that you are in physical danger. But the truth is, you are not in physical danger. You are having an episode based on emotions and it will pass. Remind yourself of that as many times as you need to.
Question Your Thoughts
When your anxiety kicks up, your mind may start to throw all sorts of outlandish ideas at you, hoping some of them stick.
Before you take any of these thoughts as reality and truth, question them. For instance, if your mind throws things out like, “No one here likes me. I am for sure going to screw this up. I probably left the stove on. And I’ll no doubt get stuck in bad traffic on the way home and maybe even get a flat so I will then be stranded, and on and on and on…”
Questions these ideas. Are you TRULY not liked by everyone around you? Most likely not. Are you really going to screw up? Probably not. Traffic? Well, maybe but a flat tire? Chances are no.
Always question your thoughts. You will usually find the majority aren’t very realistic and many aren’t even likely.
Picture somewhere serene that brings you peace and calm. Maybe this is your grandparents’ old house or a lake you’ve visited before. Maybe it’s that fantastic beachfront condo from your last vacation. Just picture it in your mind’s eye and really put yourself there. See it, smell it, feel it. Feel how calm it feels to be in this space that is perfectly comforting and safe.
Use these techniques the next time you experience an upswing of anxiety. They may help you feel much calmer much sooner.
If you would like to explore treatment options for your anxiety, please get in touch with me. I’d would be more than happy to discuss how I may be able to help.