5 Techniques to Help Calm You When Anxiety Gets the Better of You
Anxiety can feel completely debilitating; it can overwhelm you and make you feel you have no control over yourself or the situation. When you feel like this there are lots of things you can do to calm your mind and in turn help you regain a little control over your emotions, allowing you to find a solution or a way to handle what you are going through. I have listed 5 things you might like to try:
Get Mindful 5,4,3,2,1 – list 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 emotion you feel.
Doing this simple exercise can help take you out of your over active mind and bring you back to the present moment. Being present in the moment helps to give us a perspective, and to see things clearer.
Breathe 4-2-6 - As you take a deep breath in count to 4, hold it there for the count of 2, breathe out slowly to the count of 6.
Feel your mind and you body calm as you do this exercise. Repeat as necessary.
Inhale Calm – Exhale Tension - As you take a deep breath, visualise what you are breathing in as a colour such as white, inhale the clean, pure, freshness of it. As you exhale, visualise a dark, heavy, colour – like heavy storm clouds. Repeat as many times as you need to until you feel the darkness leave you and you feel calmer, more relaxed and lighter in yourself and your emotions.
Quick Tension Release – Take a deep breath in and scrunch up your shoulders as tight as you can (without causing cramping) hold for a second or two and then as you exhale slowly, gently release the muscles in your shoulders allowing them to gently relax and fall lower and lower. Ease them down and release the tension. Do the same with your arms and hands, deep breath in, scrunch and tighten, then as you exhale, release and relax the muscles in your arms and hands, feel the tension fall out of your finger tips, stretch your arms, hands and fingers.
Relaxing your physical self helps to relax the emotional self. You cannot relax the mind when there is tension in the body.
Body Scan – to relax a tense body, you have to know where the tension in held. Do a quick body scan to see where you are holding it all - then take 3 deep breaths whilst focusing on each tense part of your body, as you exhale each time, consciously release the tension, visualise the tension leaving each part of your body.
Remember you are better than you think you are x