With all of the things going on in our world today, most of us are experiencing an increase in anxiety. I know I am. My clients are talking about it too.
One of the most common ways to relieve anxiety recommended by therapists is to tap into your senses and use them to pull yourself back into the present moment. To do this you simply ask yourself:
- What do I see right now?
- What do I hear right now?
- What do I smell right now?
- What do I feel right now?
Here are a few other ideas I recommend for diminishing those anxious feelings.
Let go of negative fantasies: There are times when I find myself going down the rabbit hole thinking about something negative that I’m pretty sure is never going to happen. This can also include reliving past upsetting experiences. All these daytime nightmares do is waste our time and make us feel bad, so don’t let yourself go there. Just don’t.
Eliminate shoulds, have to’s and self-imposed deadlines: Yes, there are things that need to be done, but most of us have at least a few things that we are needlessly stressing over. Watch for when the words “should” or “have to” show up in your internal or external dialog. They can usually be reframed in a much gentler way that will help relieve anxiety and stress.
Journal: Getting things out of your head and onto paper often helps
Get support: Talk to a coach, counselor, or trusted friend
Practice gratitude: Studies show that people who focus on gratitude actually rewire their brains away from depression and anxiety. Write about what you are grateful each day, take pics, or do something creative to celebrate all the good in your life.
Recently, I saw a video on Facebook of Jimmy Buffett singing a song called, “Breathe In. Breathe Out. Move On”. The lyrics went something like this:
“I bought a cheap watch from a crazy man
Floating down canal
It doesn’t use numbers or moving hands
It always just says now
Now you may be thinking that I was had
But this watch is never wrong
And If I have trouble the warranty said
Breathe In, Breathe Out, Move On”
It’s a good message for those of us feeling a bit anxious these days. As a matter of fact, it’s my new mantra. It’s short and sweet and works really well. If I feel anxiety, upset, or sadness coming on I simply repeat those words.
Breathe in. Breathe out. Move on.
I bet they will work for you too!
Related Posts:
How to Lift Yourself Up in Challenging Times
Good advice–all! I’m a strong advocate of focusing on gratitude as well–especially through writing heartfelt letters of appreciation to those who have made a positive difference in your life. Now that we’re all staying close to home and have a little extra time on our hands, it’s the perfect opportunity to write those letters. You can make such a difference in their lives, by letting them know they’ve made a difference in your own life, or in the lives of others. And ideally, they’ll be inspired to write such letters to people who’ve made a difference to them. “Pay it forward” at its best!