- Breathe deep
Deep breathing has been shown to calm down the feeling of anxiety by calming the sympathetic (flight or fight) response in the body. It has also been shown to help increase the functioning of the immune system, decrease pain and alkalize the blood.
Just by focusing on the 4x4x4x4 breathing method, you can help reduce the feelings of anxiety. Breathe in for 4 seconds, hold for 4 seconds, breath out for 4 seconds and hold for 4 seconds. For more advanced breathers increase each breath and hold by one second at a time and see if you can get to 10x10x10x10. Take your time to work up to this. It’s not about achieving more but controlling your breath.
- Focus on your breathing
By placing your awareness on your breathing you are taking your mind away from the neurological loops that keep firing and keep you thinking about what ever is causing you anxiety or stress.
- Write it down
Writing down whatever is going on in your mind in the moment is a great way of brain dumping. Many times the brain will become overwhelmed at too many details or not enough detail to know where to start. Writing down what ever is going on in your mind and getting it all out on paper in a journal or brain dump format can be a very relieving experience.
These are just a few quick tips to help relieve anxiety in the moment. Long term anxiety can be treated with many different options but knowing the right one for your specific circumstances may be a journey of self growth and self discovery. Knowing your values, life purpose and life mission is essential to get back on tack with living a life that is fulfilling and rewarding. Trying to live up to the expectations of others and society can be a rapid down hill spiral, as can setting unrealistic goals and expectations about life and those in it. These are the most common reasons I have found behind chronic anxiety. Getting clear with yourself and your individual life will be one of the greatest gifts in life but, for many people, this can be the hardest gift to give yourself.