We all have felt anxiety set in from time to time. Sometimes it is a slow build and other times it hits us out of nowhere and literally derails us. Your heart starts to race, your throat gets dry or you may feel weak, and as though you cannot catch your breath.
I get it!
I have struggled with anxiety in the past and over time I learned ways to cope and take control of my anxiety the minute I feel it building.
Before we dig into the 6 anxiety busters, I want to first discuss the importance of noticing where the early signs of anxiety show up. (Many people may not even notice these signs). Whether you are aware or not, early signs of anxiety first show up in your body. They are fairly distinctive feelings and once you become aware of what happens physically in your body when anxiety begins to set in, you will be better able to notice stress early on and be able to take control before you spiral out of control.
Where do you tend to feel anxiety in your body when you become anxious?
For me, I feel it in my throat, my head, and my heart.
Once you take a moment to think about where you feel it, ask yourself What happens in that area of my body? For me my throat gets very dry, my head starts pounding, and my heart rate skyrockets. At this point, I am fully aware that I am in the early stages of a full-on anxiety attack.
The good news is, that once you become aware of your physiological responses to stress, you can view these responses as warning signs that it is time to implement strategies immediately.
I want to share 6 strategies that you can use to help you take control and help ease your anxiety when you notice it coming on.
The first strategy entails something that you can do anywhere. And this is to practice deep breathing. This is one of the most effective strategies that you can do to help tackle your anxiety from the git-go.
One effective breathing exercise that you may have heard me talk about before is called Box Breathing. It is very simple yet very effective. Simply take a deep breath in for the count of 4, hold for the count of 4, exhale for the count of 4 and hold for the count of 4. Then you want to repeat this exercise several times until you begin to feel the anxiety lessen. This is my personal go-to and I have taught countless people about this effective strategy.
The second strategy that you could try is meditation. You simply want to find a place to sit or lie down. Then close your eyes and breathe anywhere from 30 seconds to 10 minutes and simply focus on your breathing. With meditation you want to try to relax in the moment.
One app I recommend for meditation is called the Calm app. There are quite a few different options available for meditations including guided meditations and also silent meditations.
The third strategy is to use positive affirmations and has been found to be very effective in reducing the symptoms of anxiety. Affirmations are positive thoughts or statements that can help you work through negative thoughts. It is also recommended that you use I statements that are in the present tense. Repeating these positive thoughts several times and believing in them, can move you through the anxiety without getting caught up in negative thought patterns.
Take a moment to think about one positive affirmation you can say to yourself the next time you feel anxious. Let me give you a few examples to help generate some thoughts. One of my favorites is “I will be OK”, another one I use is “I choose to feel calm and in control right now” or another one could be “I am going to focus on things I love right now”.
The fourth strategy is to visualize what makes you happy. Think of something right now that always brings a smile to your face. For me, it is sitting under an umbrella at my favorite beach in Marco Island, Florida, and watching the waves as the warm breeze blows and the seagulls fly overhead. This memory is forever etched in my brain so when I begin to feel stress, I immediately visualize my happy place.
The fascinating thing about visualization is that your mind is not able to distinguish between what is real and what is imaginary. So when I think about being on the beach and hold that vision, I can actually feel what it is like to be sitting there. The feelings I experience are calmness and peace. So the anxiety and stress naturally fade away and are replaced with feelings of calmness and peace. How cool is that??
So now it is your turn. Think about a person, place or thing that brings a smile to your face. It could be your favorite animal, your best friend or a memory from your past. There is no right or wrong. Once you think about that one thing that lights you up, try to hold that vision in your mind. Picture where you are and how you are feeling and try to hold that vision for as long as you can. You may begin to notice a shift in how you feel as a result of holding that vision.
So the next time you feel anxious try visualizing what brings a smile to your face. The more you practice holding your vision, the easier it will become.
The fifth strategy entails music. Search through your iTunes, Spotify or wherever you keep your song list and find one of your favorite songs. Choose a feel-good song that lifts you up. Make sure that you place it at the top of your song list or in a spot where it is easy to find. When you feel yourself becoming stressed and anxious, simply pop in your earbuds and begin listening to your favorite song. This is another great strategy that can provide a pleasant diversion and help soothe your stress.
The sixth and final strategy is one of my favorites and it is super simple. Get some fresh air. Whether you take a short walk around the block or simply open a window and breathe in the fresh air, this can help ease your anxiety. Fresh air can help rejuvenate your mind, it can help with both your physical and emotional well being and can help you feel refreshed and more energized.
And there you have it… 6 anxiety busters that you can do right now.
I want to add that if you are able to do two or three strategies together that is even better. For example, you can get some fresh air, practice deep breathing, and visualize what makes you happy. Or you could practice meditation along with deep breathing while listening to your favorite song. I suggest starting out with one strategy at a time and as you get more comfortable using them, begin to add more.
Managing anxiety doesn’t have to feel overwhelming. With just a little awareness and a few simple tools, you can begin to take back your calm—one breath, one thought, or one step at a time. The more you practice these strategies, the more empowered and in control you’ll begin to feel.
If you would like to learn more about anxiety strategies CLICK HERE and schedule your FREE Breakthrough Coaching Call with Lori today!