I wrote recently about behaviours that can make anxiety worse. I hope they were useful, but what do you do if you are suffering from a period of heightened anxiety? Well I have some techniques to help you find calm.
Mindful Breathing
One of the simplest and most effective ways to reduce anxiety is through mindful breathing. When anxiety strikes, our breathing often becomes shallow and rapid, which can exacerbate feelings of panic.
Inhale slowly through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of four. Repeat this cycle for a few minutes. This technique helps activate the parasympathetic nervous system, which calms the body and mind.
Progressive Muscle Relaxation (PMR)
PMR is a technique that involves tensing and then slowly releasing different muscle groups in your body. This can help release physical tension, which often accompanies anxiety.
Start at your toes and work your way up to your head, tensing each muscle group for 5-10 seconds and then relaxing them. Focus on the difference in how your muscles feel when they’re tense and relaxed. By focusing on the physical sensation of relaxation, you can divert your attention away from anxious thoughts.
Grounding Techniques
Grounding techniques help you stay connected to the present moment and can be particularly useful when anxiety feels overwhelming.
One popular grounding technique is the 5-4-3-2-1 method. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Grounding helps you anchor your mind to the present, reducing the power of anxious thoughts about the past or future.
Create a Relaxation Routine
Building a daily relaxation routine can help you manage anxiety before it even starts. This routine could include a combination of meditation, journaling, reading, or any other activity that brings you peace.
Dedicate 15-30 minutes each day to your relaxation routine. Consistency is key, so try to do it at the same time every day. Regularly practicing relaxation helps train your body and mind to enter a state of calm more easily.
Avoid Caffeine and Sugar
Caffeine and sugar can exacerbate anxiety by causing jitteriness and fluctuations in blood sugar levels. Cutting back on these stimulants can help keep anxiety at bay.
Replace caffeinated beverages with herbal teas or water and opt for whole foods that provide sustained energy without the crash. By stabilizing your blood sugar and avoiding stimulants, you can prevent the physiological symptoms that can trigger or worsen anxiety.
Note the good things
Write down the good things that happen every day. Write down three or four things. They do not have to be big things, just something positive, good or encouraging. This helps to strengthen your ability to see the good in every situation. It also reminds you that any day is not all bad.
I think Ralph Marston (American Writer) put it very well when he said, “Turn your attention for a while away from the worries and anxieties. Remind yourself of all your many blessings”.
Final Thoughts on Anxiety
Anxiety is a natural response to stress, but it doesn’t have to control your life. By practicing these techniques, you can take control of your anxiety and create a more peaceful, balanced life. Remember, it’s important to find what works best for you.
If you or someone you know is struggling with anxiety, hypnotherapy can help. It can help with anxiety itself, as well as the contributing habits that make it worse. Contact me to find out more.
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