Life tends to get stressful. If you’re someone that has experienced intense feelings of anxiety before, you know the feeling of tightness in your chest, a knot in your stomach, and racing thoughts.
When you’re overwhelmed by anxiety, it’s difficult to “break out” of the moment and focus on getting yourself to calm down.
Five quick tips to alleviate anxiety
Here are five ways you can work on managing your feelings of anxiety, wherever you are:
1. Learn how to calm yourself through self-talk.
Words have a power of their own, and in some ways no one knows how to calm you as well as you do. It’s worth it to have a few mantras that you know have a soothing effect. Maybe for you it’s something along the lines of, “I have gone through this before; I can do anything” or “This too will pass”, or maybe, “I surrender and let go.”
A mantra is a repetitive phrase you can say over and over in your mind until your body and brain relax a bit.
2. Use relaxation techniques.
There are some great relaxation and breathing techniques you can familiarize yourself with. There are also online resources, such as the breathing gif that can be incredibly effective.
Pay attention to your breathing and to the surroundings around you. Concentrate on what your 5 senses are telling you. What kind of smells are around? What do you feel under your feet? What kind of space are you in? Is it hot, cozy, silent…?
3. Do something physical.
Take a walk, do some stretching, wash the dishes, or fold some laundry. Sometimes doing something that’s routine and easy can help our minds go on auto-pilot and regain a semblance of calm and control.
4. Question your thoughts.
Don’t let your anxiety dictate reality. Acknowledge your worries and challenge them. You can ask yourself:
- Is this worry realistic? How likely is it to really happen?
- If the worst possible outcome happens, could I handle it?
- Is this really true or does it just seem that way because I’m overtired/hungry/stressed out right now?
- Who can I speak to about this worry? What are some practical solutions?
5. Focus on the present.
Our anxieties usually focus on the future, which is unknown and can be scary. Training yourself to focus on the present, and at the immediate issues at hand, can help alleviate a lot of anxiety about events that may not even happen.
While this is easier said than done, it is a skill that can be cultivated and become easier with practice.
Reach out today
If you feel that you’re struggling to gain control over anxiety, please know that you are not alone. I am ready to work with you and help you break free from your struggles. I also have experience using neurofeedback to help regulate anxiety. It takes a lot of strength to reach out, and I have a lot of respect for you for taking that first step.
For anxiety therapy in or near Los Angeles that is effective and enjoyable, give me a call. Or you can fill out the contact form and click Send to request a complimentary 15-minute phone consultation. I look forward to hearing from you.
