Here are some things you’re free to have a go at ease your anxiety.
This post originally appeared onPsychology Today.
For example, say to yourself, “Oh, I’m at a seven now.
I think I’ll take a few deep breaths and see what happens to my anxiety level.”
After taking a few minutes to focus on your breathing, reassess your level.
You’ll likely find that your anxiety has decreased, even if only by a point or two.
Approach this task with an attitude of curiosity.
It goes nicely with the cream-colored walls."
Sometimes it can help to make physical contact with an object.
What does this accomplish?
Remember that anxiety is typically future-oriented, concerned with all the catastrophes that might happen.
By describing your surroundings, you ground yourself in the present, preventing your anxiety from escalating any further.
Before long, you’re not noticing your racing heart or your trembling hands quite as much.
One client I worked with did an experiment of sorts.
She hated the monthly department meeting at work that she was required to attend.
At one meeting, she decided to keep track of how many times people spoke.
She actually made tally marks on a pad of paper, discreetly of course.
To her surprise, she learned that she wasn’t the most quiet.
In fact, she discovered that there were several people who said absolutely nothing.
Why not try your own experiments?
Again, this will keep your focus off yourself and your anxiety.
I’m not going to make any false promises.
These techniques aren’t meant to take away your anxiety completely; that would be unrealistic.
Dr. Markway’s recent interests include self-compassion and she writes about her own experiences atThe Self-Compassion Project.
Image adapted fromGameanna(Shutterstock).
Photos byDaniel Oines(Flickr),Chris Meller(Flickr),Maryland GovPics(Flickr).
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