Feeling anxious in our life at times is part of being human. But when anxiety takes over, we can feel helpless, confused and, quite frankly, really crap mentally and even physically. Here are 5 easy things you can do to instantly help lesson your anxiety.
Grounding Technique
One of the simplest ways to feel less anxious is to get out of your head and into your body. Just for a moment, set aside any assumptions you might have about if this exercise will change anything for you and instead give it a try.
Take a few deep breaths in and out. Don't skip this part. Actually take a moment right now to breathe. In an out. You can leave your eyes open or close them, whatever's comfortable for you.
B R E A T H E
Good.
Now here's the exercise:
Open your eyes and notice five things you can see around you. Say them either out loud or in your head. Notice the shapes they have and how solid they are.
Now have a look at four things you can touch and actually physically reach out and touch them. Feel their texture on your fingers and hand. Notice if they are cold or warm, hard or soft.
Now listen to three things you can hear around you. Notice how quiet or loud these sounds are.
Now focus on two things that you can smell. The smells could be faint or strong.
Now finally notice one thing you can taste. Maybe this is something you ate or drank or the faint taste of toothpaste. Just notice.
Image: Copyright Sylvia Reddington Therapy.
Notice Your Inner Language
You speak to yourself more than to anyone else. Notice the language that you're using when talking to yourself. The language of anxiety is critical and lacking in self-confidence. It's time to change your negative self-talk and bring in the positive self-talk. Start with a simple process of noticing.
This is the first step. We can't change anything before we know what it is we want to change.
Notice when you catch yourself saying something like 'I shouldn't be so anxious' or 'I should know how to handle this' or 'why can't I just get it together and be normal like everyone else?'
Let's bring in a simple but effective thought: 'I am exactly where I need to be right now.'
