If some of the suggestions above seemed a bit difficult, here is a simple procedure you can try almost anytime and anywhere. Based on some of the above noted principles and practices, it’s easy to learn and easy to do, yet one of the most effective techniques for reducing anxiety on the spot.
- Step one is to learn that when we first begin to feel anxious (the sooner the better) we need to slow down and deepen our breathing – to typically 6 deep breaths per minute. Counting to 4 as we breath in, holding it for 2 counts, and then another 4 as we breath out, may be helpful. Also using calming self-statements can help like “OK calm down, just take it easy, let’s not overreact. Just take it one step at a time. We can handle this.” “God is aware and will help me.” (Our body tends to believe what we tell it. So any phrase that helps you not overreact and maintain your cool and perspective should help.)
- Do some stretching or walking around. Cortisol is removed by physical activity. Stretching and walking (especially while breathing deeper) will help to pump this into our muscles and out of our bodies. Lingering or prolonged cortisol can be damaging to nerve cells.
- Shift focus from that which is frightening you to something neutral, or better, for which you can feel sincere appreciation or gratitude. Related to that is this short poem for perspective “God forgive me when I whine I have two eyes, two hands, two feet, the world is mine.” If we think hard enough we all have things we can be grateful for, and these help to give us perspective. But counting these can also help to keep us from dwelling on the scary possibilities. Also asking, “Let’s see what can we learn from this?” may at some point be helpful as well. Click here for a video on this step developed by Heart Math. See also other related videos below, or search YouTube for HeartMath training.
- Once we’ve calmed down, we can begin to do some brain storming, note taking, and other problem solving steps. It often helps here to share your concerns with wise trusted others, who may work in the area of concern, for their insights, ideas, and perspectives. Then begin to form and follow a plan.
Are you an Anxious Introvert?
If so you should find these 5 Mind and Body Self-Care Tips for Anxious Introverts helpful.
Living with high anxiety day after day or even occasionally is not fun. We sincerely hope something here is helpful for you. If any of the suggestions above sound good, but seem hard for you to implement or follow, remember, patient persistence with proven principles pays off. Just do what you can do. And hopefully it will be as Emerson suggested that: “That which we persist in doing becomes easier…”over time.
