Anxiety can be overwhelming. When you are feeling anxious, you can feel paralyzed or even do things subconsciously that make you feel worse. So how can you reduce your anxiety right now, at this moment?
1️⃣ This may seem obvious but take a DEEP breath.
According to Psych Central, deep diaphragmatic breathing is a powerful technique for reducing anxiety because it signals your body to relax.
2️⃣ Internally accept that you are feeling anxious.
Acknowledge that this is how you are feeling and that it is just that— a feeling— and it will pass.
3️⃣ Try to understand that your brain is playing tricks on you.
Your mind can make you think you’re having a heart attack when in reality, you are just having a panic attack. If you realize that your thoughts are not rational and that your mind is messing with you, it can help to remove the shame, guilt, and pressure that comes with anxiety.
4️⃣ Ask questions challenging your irrational thoughts.
If you are having outlandish thoughts that are unrealistic and unlikely to occur, try reminding yourself that there is no actual catastrophe happening. Ask yourself: “Is this worry realistic? Is this really likely to happen? If the worst possible outcome happens, what would be so bad about that? Could I handle that? What might I do?”
5️⃣ Visualize something calming.
Your imagination is a powerful thing. Visualizing yourself in a calming place that makes you feel safe can take you out of the anxious moment that you are in. Practicing meditation on a regular basis can make it easier to access these calming visualizations when you’re feeling anxious.
6️⃣ Observe your surroundings, without judgment.
Taking a look at what’s around you and what you are feeling, including thoughts, emotions, sensations, with compassion instead of judgment.
7️⃣ Talk positively to yourself.
Anxiety can make you feel and think negatively. Using positive affirmations and coping statements can really help to tell your brain and your body that everything is going to be okay.
8️⃣ Focus on the present moment.
Focusing on the now can really help to take away some of the fears for the future that people often feel.
9️⃣ Focus your attention on meaningful activities.
The worst thing that you can do when you are feeling anxious is to sit around and think about how anxious you are feeling. Getting busy with some positive, meaningful activities can help to distract you and take your mind off of your anxiety.
Anxiety is not easy to deal with, but with these techniques, you can hopefully provide yourself with some relief in the moment.
Let the mental health experts at North Jersey Health & Wellness help you manage your anxiety and start living your best life today. Contact us at (201) 588-3491 or (973) 556-7702 to make an appointment at one of our four convenient locations.