Anxiety is making you want to run and hide? I sure know what that feels like! But ofcourse getting back into bed is not always the answer. I share with you my favourite ways to getting back in control when you’re anxious. They have worked for me, I hope they give you some comfort as well.
This is a tool that is always there when you need it. You just need to close your eyes, a quiet place te be in would be helpful, and listen to your breath. It helps to calm the mind and give you some peace. You can just observe the thoughts you have without judgement.See them as clouds rolling by in the sky. When you are in a spiral of anxious or negative thoughts it is easy to get caugth up in it and feel overwhelmed by them. When you are just observing your thoughts you are no longer controled by them, you have the power! Let this give you strength: those negative thoughts will go away if you don’t give them your power, as negative thoughts tend to grow when taken seriously. Use meditation to relax the mind and silence the negativity.
Your breath is essential when you feel anxious. When in a panic, your breath can become shallow. This will make you only feel worse, focus on your breathing. Put your hands on your belly and breathe deep into your belly. Let your breaths be long, about 6 seconds, both in and out. So long breath in, then a small pause, and a long breath out. This will help to calm down the mind and relax the muscles in your body. But do pay attention: It is not supposed to make you feel dizzy or lightheaded, so please be aware of this. Return to your normal breathing whenever you feel uncomfortable.
Fear and anxiety usually comes from living in the past or worrying about the future. That is when mindfulness is a huge help. When we stay focused on the here and now, those anxious thoughts will evaporate. Relax your muscles and deepen your breath. Close your eyes and focus on the sounds around you, to redirect the focus away from your mind to what is here now. Say to yourself, this moment is all that matters. The past has already happened and the future is still to come. I am here now. Refocusing the mind to what is going on in the here and now helps to calm the mind and can be used anywhere, anytime.
EFT (Emotional Freedom Technique)
Throughout our body we have energy meridians. Places in your body where energy is stored. When your energy is off balance, it can be because there is a blockage in one (or more) of these meridians. To unblock these meridians, you can tap on these points on your body. This will release the negative energy and it will flow freely again. The points to tap in your body are: the crown of your head, forehead, below your right eye, chin, collarbone and below your left armpit. Slightly tap these spots while saying some of your favourite affirmations (like: I am safe) out loud. This will help positive energy to start flowing.
You can do this anytime, anywhere. As you know: refocusing your anxious thoughts is always a good way to calm down instantly. By directing your attention to your body, your mind will get a short break here. Try to focus on loosening the tight grip in your muscles. Whenever we feel anxious, our bodies start to tighten up. Start where you feel comfortable, be it the top of you head or your toes. Focus on the parts that are feeling tight in your body. Try to relax them as you do a full body scan. Feel where you are tight and say to yourself: I will relax my hands, I will relax my shoulders and so on.