These are some of the things that i have used to help me get through bouts of anxiety.
This isn't medical advice or anything, these are just some ideas that have worked for me.
As it gets closer to the Christmas/Holiday season, anxiety may be triggered much more easily so hopefully some of the tips can help you out too.
1. Calm Yourself Breathe slowly and calmly or will it make it worse?!
Breathing nice and slow can soothe your mind and body and assist in calming the intensity of anxiety.
BUT sometimes focusing on breathing can be an additional source of anxiety!
My personal experience has been that sometimes when i try to just breathe in a relaxed manner i can begin to feel stress, thinking things like -
ahh i can't breathe, i can't get a deep breath, i feel like i am suffocating etc...
This always happens to me! So instead of relaxing me i become obsessed with breathing and become more upset. Kind of defeats the purpose.
So if this popular idea of focusing on your breathing just ends up upsetting you like it does me, then don't do it. Do something else.
Instead, I just focus on something else like a word or a mantra (sometimes i just mentally repeat words like calm calm calm, or relax relax relax, patience etc...), a prayer, a saying, reading uplifting or encouraging quotes or any other mental activity which distracts from the overwhelming feeling of anxiety. I find this technique soothing and calming.
Often when i focus on a chant or a mantra the deep breath comes naturally and I feel better. The most effective thing I have found about saying a chant, mantra, or word is i make sure i repeat the words calmly and slowly, and it helps calm down the racing feelings inside of me.
p.s. i have a journal of handwritten quotes and it is a great source of encouragement and distraction for me.
2. Exercise to release excess energy.
Even going for a brisk walk helps. It helps to release pent up energy.
Anxiety is often caused by the activation of the fight or flight mechanism and our body needs to vent this energy and stress.
If you are feeling dizzy or light headed, obviously you should be careful and probably sit down.
Doing some kind of exercise in a seated position can help.
In such instances where you feel woozy you can also find other ways to release energy such as drawing, scribbling, coloring, painting or writing.
Do something that helps distract you from the discomfort and pain of anxiety.
I like to color and draw and doodle and paint and sometimes write or read. Watching movies or surfing the internet....anything that helps keep my mind off my anxiety. Sometimes the anxiety feels really intense and all i can really do is sit quietly and wait for the episode to pass. Judge for yourself what is best for you.
4. Find your inner strength.
Trust that you can get through this.
Be your own cheerleader. You got this!
If this has happened before, remember you survived and these feelings will eventually pass.
If you have never experienced feelings like this before, take comfort in knowing it will pass and it won't kill you.
It just feels extremely uncomfortable for awhile but it eventually fades.
5. Have Patience.
Let the distress run its course. Don't fight against it as this only makes it worse.
Remember an anxiety attack or a panic attack won't kill you.
You just need to let it run its course.
6. Be aware of triggers and stressors.
Learn what sets you off and try to reduce their influence in your life.
Or if there is a problem that is setting it off, work toward solutions.
Sometimes there is no trigger you are aware of and it just comes over you and happens.
Just accept that sometimes we don't know why and don't stress about it.
7. Think Positive.
Remember to have love, patience and compassion for yourself.
Focusing on positive mental feelings such as love or compassion helps us to feel like we have a friend in ourselves, one who understands and is patient with us. Be your own source of comfort.
Accept that you feel anxiety and stress and don't feel ashamed or weak or weird.
It happens to lots of people and probably right now someone is going through the
same thing as you. Mentally connect with that idea and realize you are not alone.
The more you can accept that anxiety is happening and not fight against it the easier it will be to cope. Let it run its course. This will help prevent you from aggravating your anxiety even further.
9. Take care of yourself.
Anxiety is a miserable experience both physically and mentally.
Be gentle and nurturing with yourself.
Once the anxiety has passed take some time to recover from it.
I hope these tips helps you cope with your anxiety.
If you feel overwhelmed please talk to somebody especially a medical professional or someone close to you that can help.
There are actually more than 3 types of thinking
but I would like to look at the 3 types that are
present in our daily lives and effect our well-being :
Encouraging and supportive thinking which uplifts our spirits, self-esteem and mood.
This type of thinking is beneficial when it encourages, motivates and inspires us to be kinder and more caring to ourselves and others.
This type of thinking is detrimental when it elevates us up too high, so that our opinion of ourselves becomes overblown leading to arrogance, self-righteousness and narcissism.
Healthy positive thinking tends to be patient, kind. considerate, compassionate, understanding, forgiving, grateful and respectful.
This type of thinking is the balance between positive and negative thinking.
It is our own opinion about things and it is honest and sincere for that moment.
This type of thinking is benenfical when it motivates us to look honestly and sincerely at ourselves and our experiences.
This type of thinking is deterimental when we use our "honesty" in a passive aggressive manner and use it as an excuse to hurt ourselves or others.
Realistic thinking allows us to be honest with our thoughts and feelings and opinions.
It allows us to learn.
It allows us to be discerning.
It allows us to develop wisdom.
Self-acceptance without egotistical narcissism means you see your strengths, your flaws and your weaknesses. You accept the struggle that is a part of the human condition.
When we can see our flaws, without empowering them and allowing them to run rampant, we can feel peaceful towards them. Perhaps even reduce the potential harm they may cause.
Sometimes negative thinking is the first step toward making a personal change.
It can motivate us toward realistic thinking.
When negative thinking goes too far and gets out of control it can become
abusive and insulting. Making you feel stressed, anxious and low.
If our thinking just insults and harms us it is of no use to us.
Combat negative hurtful thoughts with a combination of self-acceptance (hey i'm only human) and humility (admit when you are wrong).
When managed correctly
8 Tips to help you manage your thoughts.
1. Paying attention to your minds chatter and its effect on you.
Question the way you think and change old bad habits into new beneficial ones that increase your well-being.
We all have flaws so acknowledge and accept this fact about yourself and others.
Balance self-acceptance with humility so you don't act like a jerk.
Sometimes we need to take a good honest look at ourselves and see if we are sabotaging ourselves or hurting others. We should always strive to do the least amount of damage possible. But we are not perfect and often screw up so don't expect perfection. Basically: don't be too hard on yourself, but don't be too easy either.
4. Stop comparing yourself to others.
There is always someone better than you and there is always someone worse.
Comparing just leads to problems.
Be yourself and don't try to be someone else.
5. Have compassion for yourself and others.
Direct compassion towards your own pain. This can be very soothing and healing. When we learn to have compassion for ourselves we can learn to have compassion for others.
6. Let go of wrongs
Eventually there will come a time when we should let go of past wrongs.
Move on from your mistakes and others mistakes too.
Don't allow the memories of the past to keep haunting and hurting you.
Move on and forget about them without bitterness, vengeance or malice.
Of course every situation is unique and different and these are just general ideas.
7. Set boundaries
Don't put too much value in what other peoples opinions are.
Of course don't strip them of all value either.
A lot of our negative thought processes have developed through what we have heard in the outside world. Now we are just repeating those things to ourselves.
Set boundaries and don't allow nastiness to infect your mind.
You need to protect and nurture your mind.
Listen to other peoples opinions and determine for yourself whether they are valid or not.
It's your life you decide.
When necessary, be polite and learn to set boundaries and say no if and when necessary, for your own well-being.
8. Value integrity
Ponder wisdom and spiritual ideas.
Take some time to get to know the qualities that are beneficial to your well-being.
Define for yourself what you believe.
Take time to think, contemplate, read wisdom books, get inspired with positive messages etc...and determine what is important to you.
Sometimes bad things happen because we are foolish or ignorant. Sometimes bad things happen because it is just random chaos. If we strive to do our best, that is good enough.
The wiser we become the better it is for our well-being.