Things to do when you are feeling anxious
Be mindful
We are living in an uncertain and surreal time right now. This will pass, and things will change, but right now it might feel like the earth is off its axis. Simple tasks can become daunting.
The other day I went to the drugstore to buy vitamins. I purchased my vitamins, pocketed my change and left the store. Without my vitamins. At least that's what I think happened because I gave my car the best cleaning of its life, and couldn't find my vitamins.
My husband, Troy, is a military-trained defensive driver with an unblemished fifty-year driving record. Yesterday he backed down our driveway and stopped abruptly when he smashed the back of our car into his work truck, crunching in the whole back fender. (Oh Honey!)
Under normal circumstances we live with a proprioception that tells our brain where our body is in relation to the things around us. There is a subconscious sense that tells us that we put the cat our about an hour ago, and she probably wants in about now. In times of high stress, that sense gets dampened or turned off. Be mindful right now. Pay attention to your driving and to what you are doing. Bring your attention to the immediate and finish your task completely.
If you do something that is regrettable, let it go. It is easy to beat yourself up when something like this happens. Consider it “stupid tax.” We all have to pay stupid tax throughout our life. The Universe is collecting a lot of it right now.
Breathe
If you find yourself having an anxiety attack, stop. And breathe.
Breathe to get through the moment. In the middle of an anxiety attack, it is important to shift things quickly. Breathe in for a count of 4, hold it for a count of 4 and breathe out on the count of 4. Do this until you feel the intense moment has passed.
Continue to calm yourself down. Ask yourself:
“Where am I?” I am in my room.
“What do I see?” I see nothing. It is night. It is dark.
“What do I feel?” I feel the covers around me. My cat is beside me.
“What do I hear?”I hear the rain outside. It is hitting the side of our house.
“What temperature is the air?” It is cool. It is night and the window is open.
“What do I smell? “ Smell? I don't really smell anything. All is as it should be.
Repeat this until the intense anxiety has passed and you feel calm and grounded.
Breathe to create a meditative state
Start by thinking about your breath. Breathe in. Breathe out. Think about the feeling of breathing. Listen to your breath. I try to associate this with the ocean, and I picture a wave hitting the shore when I inhale. I picture the wave moving back into the ocean when I exhale.
When you do this, inevitably thoughts will come into your mind. Did I lock the car? Did I tell Troy that his sister called? Let these thought float through your mind instead of paying attention to them. Focus on the feeling and the sound of your breath. Do this for as long as you can. If you find that you are forcing the issue and you are trying to relax, then you are done. Do this again at another time.
Create a safe place in your mind
Think of place where you feel calm and safe. The forest? The ocean? Alternatively, think of a scene in your life where everything was intensely happy and you felt completely fulfilled. Create this scenario in as much detail as you can and “bookmark” it for later use.
When you are feeling overwhelmed and anxious, create an environment to access this space. Start with breathing to calm your body down. Breathe in. Breathe out. When you are calm, travel to your happy place. Look around you, and notice every detail about your environment.
When thoughts start to enter your mind, ”what if... what about...” dismiss them. Tell yourself “this is a problem for a later time.
Right now I am in my happy place.”
Stay in your happy place as long as you can. :)