MANAGING ANXIETY IN THE MOMENT
Anxiety can arise unexpectedly, catching us off guard and at times when it's not convenient. We've all experienced moments of feeling anxious, and the subsequent anxiety about how to deal with it. Whether it's a first date, job presentation, playoff game, or simply waking up feeling anxious without any reason, these situations can be debilitating if we don't manage our anxiety. When experiencing anxiety in the moment, it's important to have quick strategies to manage it. Here are a few techniques to try:
Deep breathing: Take slow, deep breaths in through your nose, hold it for a few seconds, and exhale slowly through your mouth. Focusing on your breath can help calm your body and mind. Our breath is connected to everything we do and often is the first thing impacted by our emotions. If our body is calm, it sends the message to our brain that it's okay to relax.
Grounding techniques: Engage your senses to bring your attention to the present moment. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps redirect your focus away from anxious thoughts. Connecting with our surroundings in this way can help defuse ourselves from our thoughts, even if only temporarily. Carry a small object, such as a smooth stone or a stress ball, that you can touch or hold onto when feeling anxious. The tactile sensation can provide a sense of comfort and grounding. You can make any object into a grounding object if you want - it could be the pen in your hand, your keychain, or even a coin you found in your wallet.
Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head. This technique helps release tension and promotes relaxation. There is so much power in the mind-body connection, and it's important to remember that while our thoughts and feelings exist in our mind, our body is connected to them as well.
Positive self-talk: Challenge negative thoughts and replace them with positive and encouraging statements. Remind yourself that anxiety is temporary and that you have the strength to manage it. If positive self-talk feels too challenging, try reframing your thoughts. "I am so nervous I am going to fail" to "I am entering this experience with confidence and hoping for the best."
Physical activity: Engaging in some form of physical exercise or movement, even if it's just a short walk or stretching, can help release tension and reduce anxiety. Movement can release endorphins that help our brain feel more positive feelings, reducing feelings of anxiety and helping you to reconnect to your body.
Distract yourself: Shift your focus away from anxiety by engaging in an activity that captures your attention. This could be listening to music, reading a book, solving a puzzle, or engaging in a hobby you enjoy. This can also look like talking to friends or family. Remember that distraction can be a helpful tool in the short term, but can lead to avoidance if we don't address our feelings at some point.
Practice mindfulness: Pay attention to the present moment without judgment. Observe your thoughts and feelings without getting caught up in them. Mindfulness exercises, such as focusing on your breath or body sensations, can help anchor you in the present.
Seek support: Reach out to a trusted friend, family member, or therapist who can provide support and reassurance. Sharing your feelings with someone who understands can help alleviate anxiety.
Remember that these techniques may not eliminate anxiety, but they can help you manage it in the moment. It's important to find what works best for you and to practice these strategies regularly to build your resilience over time. If anxiety persists or significantly interferes with your daily life, consider seeking professional help from a mental health professional.