When anxiety strikes and you feel totally overwhelmed and stuck and unable to get on with your day, what can you do?
Here are some instant ways you can reduce your anxiety:
One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. Learn a breathing technique that works for you. There are examples of this in my Help Now cards.
👉 Move about.
Run up and down the stairs, take the dog for a quick walk, even a brisk walk to the end of the road will help to dissipate the adrenaline in your bloodstream.
👉Name what you’re feeling.
Acknowledge that this is only anxiety. It feels dreadful but your body has been put on high alert, when it isn’t necessary. You understand this is what’s happening AND that it will reduce in a few minutes.
👉 Try the 5-4-3-2-1 coping technique.
This is a great grounding technique, find the one that works best for you.
👉 Try the “File It” mind exercise.
Worry scheduling is a fantastic thing to learn. It’s such a great tool in the fight against anxiety, I devote a whole chapter to it in my workbook.
👉 Distract yourself.
It doesn’t matter how you do this, find different distraction techniques that help move the energy away from your thoughts.
👉 Take a cold shower, suck an ice cube or use the elastic band technique.
A bit of brain freeze will mildly shock the brain and refocus your anxiety. The elastic band technique is incredibly effective. It was (and still is) used to distract the brain instead of self-harming; it’s an incredibly effective way of changing the way you think and react.
Keep watching our channels for more information about the elastic band technique and how you can use it.
I’d love to hear how you get on with these….