Anxiety has become such a common thing, I felt it is worth compiling tips from people who have found ways that work for them. Of course the Internet is full of advice on the subject. I have been trying to compile tips from people I know, to supplement that.
It starts with worry - and if it becomes obsessive, it becomes anxiety. So somewhere you need to stop the thread of thought - that appears to be key. How does one do this?
NOTE: This does not replace a doctor/therapist's advice. If you have severe anxiety or have panic attacks, please talk to a medical professional. Sometimes you may need medication and/or therapy. The advice in here is only to supplement all that. Or if you only have patterns of thinking you can change by your own will.
Changing the Thought Process
What is different between people who worry too much, and others, is the thought process. How you react to triggers.
- Worrying about the past - "You have already suffered it once. Why suffer it all over again? How does it help?"
- Worrying about the future - "IF that bad event happens, you will anyway get stressed. Why get stressed NOW, and do it twice? How does that help?"
- Can I do anything about this situation? If not, relax.
- Most worry happens because you are thinking of the past or the future. What if you focused on the present, the moment you are right now living in?
- FrancescaPsychology: Research shows that anxiety is caused by your inability to tolerate uncertainty. In response, you unconsciously try to regain control through overthinking, overplanning, overchecking, and overdoing. These are all attempts to create a false sense of certainty. But that just signals to your brain: "We are not safe. Stay alert."
The goal is to build your nervous system's capacity to feel safe in the unknown. This happens by thinking "I don't know what will happen, but I trust I'll be okay." - Metacognition: Watch yourself from the outside, see it as someone else worrying.
- Seth Godin defines anxiety as "experiencing failure in advance." According to his blog, this means that anxiety involves mentally rehearsing negative outcomes before they even happen, leading to worry and fear rather than constructive preparation.
- Butterfly Tap/Hug
How to Stop a Panic Attack
- The 5-4-3-2-1 technique works wonders for many people, just when you feel the panic coming up. It disrupts the neural feedback loops that are keeping your panic/anxiety alive - your brain gets completely distracted by this new task you have given it.
- Name 5 things you can see around you. Speak out loud, not in your head, preferably.
- Listen closely and name 4 sounds you can hear around you.
- Name 3 things you can touch.
- Name 2 things you can smell.
- Name 1 thing you can taste, or remember tasting.
- How: Humming, chanting, singing, or extended exhalation.
- Physiological Sigh
- Find a comfortable position: Sit or lie down with a straight back.
- Inhale: Breathe in quietly through your nose for a count of four.
- Hold: Hold your breath for a count of seven.
- Exhale: Breathe out forcefully through your mouth for a count of eight, making a "whoosh" sound.
- Repeat: Repeat the cycle for up to four breaths.
Things to Listen To
- The Three Steps of Letting Go, by Tara Brach. This also helps me fall asleep - her voice is very calming.
- Insight Timer App: I find this very good - they have short morning, evening, night meditations, and yoga nidra. Helps with positive affirmations if you are struggling to be positive by yourself.
- Yoga Nidra: Plenty of videos online.
