A few friends have posted things to do with anxiety recently, so I thought I would share what I personally find really useful, and many of my clients seem to do too.
1 Concentrating on this moment (and the next, and the next)
When I get anxious about something which may (or may not) happen in the future, (for example, going walking up a mountain in Wales when I don’t think I’m fit enough) I say to myself, ‘right now you are ok. everything is ok. Concentrate on this, right now it’s all ok’. And repeat.
2 Do something to get some distance
A long day dancing like a crazy person at a local music festival helped me to start to come to terms with the possibility that we may never manage to sell our house on the terms we would like…
3 Breathe and count
This is great in those moments when you feel the agitation or panic rising, sometimes without you consciously knowing why. The counting is important: it takes your mind away from doing the worry temporarily and allows your body to calm itself.
So, belly breathing, expanding your stomach like a balloon as you breathe in, and letting it collapse gently as you breathe out: in for 2, out for 3; then in for 3, out for 4; then in for 4, out for 5, and so on, to the point that feels comfortable for you. Don’t push it. This is not a test.
4 Tell someone
It doesn’t have to be a big deal, maybe as simple as ‘I am feeling a bit jittery right now’. Choose someone you trust to be supportive.
5 Learning to not mind
This one is longer term and needs work. In my case, a LOT of work. It is also potentially the most helpful. It’s about letting go of needing things to be a particular way. For example, ‘I must get a job’, ‘I should be better at keeping in touch with my family’, ‘I ought to do more about rejecting plastic in my local supermarket’, ‘I need us to be able to sell the house soon’ (you see a theme developing here?)
Trying to let go of the ‘should’, ‘must’, ought’, ‘want’, need’ words, trying to be ok with my flaws, and to accept what the world throws at me. Kind of close to ‘everything happens for a reason’ but not so glib perhaps; more, ‘let me be ok with what happens even if it’s not what I wanted to happen right now’. When you find out how to do this seamlessly and easily, please let me know.