Calming Down When Anxiety Strikes
Everything has gone wrong. You feel completely out of control and your chest begins to tighten. You can feel your mind spiraling the wrong direction as you tell yourself that you’re okay. All you want to do is run. Ever been there? I know I have! That anxious feeling creeps in at the worst moments - in a business meeting, with family, driving, the store, school, and pretty much anywhere. We can't just plop down and sob in a grocery store, so how do we calm down and function the rest of the day?
1. Breathe:
I know you’ve probably heard this before but taking slow deep breathes is one way to calm down and focus your mind on something else. Usually when we are anxious we begin to breathe short and quick. Doing the opposite will help calm you down quicker.
2. Admit that you’re anxious:
When you try to stuff a feeling down you are likely to be calm for a second but explode later. Allow yourself to recognize what you are feeling so you can begin to calm yourself down in a healthy way. Trust me, it is no good trying to pretend nothing is wrong.
3. Focus on what you can control:
Stop. Don’t let your thoughts spiral out of control. Think about what you can control and what you can do next. Don’t let your mind autopilot you through all the worst-case scenarios. In the moment ask yourself these questions:
Is this something I can control?
Is this likely to happen or is this worst-case scenario?
What can I control? Or what can I do next?
4. Physical Activity/Fresh Air:
When you begin to feel anxious go outside and take a short walk. Exerting yourself outside will allow you to focus on your breathing and the change of scenery will help you think more clearly.
5. Visualize yourself being calm:
I used to laugh when people talked about going to their happy place but there is some merit to the idea. When you find yourself about to lose it, go to a calm place in your mind. Visualize yourself being calm and at peace. Relax your shoulders and release all the tension from your body. The more detailed and clear you can make the picture in your mind the better. Now open your eyes and become that picture.
6. Find and exercise what works best for you:
There are a number of calming activities you can do! You can listen to music, write, meditate, pray, and the list goes on. Try different things, find what works for you, and practice it often. You deserve some self care time so make it apart of your schedule.
Remember that you control your thoughts and how you react to a situation. Learn to look at each moment as a lesson or chance to grow and become better. Think about all that you have overcome in the past and use it to fuel you forward.
P.S. A good nights rest does wonders! Things always look brighter in the morning; get some shut eye and let tomorrow worry about itself.