Three ways to manage anxiety now
If you find your thoughts racing, and you’re caught in the grip of fear and worry – try these brief practices for more peace.
Take a three-breaths-break.
Inhale deeply from the lower abdomen, like a balloon inflating; pause at the top of the in-breath, and then slowly, slowly exhale. Allow the shoulders to drop and soften with the out-breath. Soften the jaw or any other areas of habitual tightening. Repeat two more times. This simple but powerful practice kicks on the part of the nervous system that helps us rest and relax. Although life is busy, there’s always time for a three-breaths-break.
Talk to your anxiety.
Instead of struggling against anxiety, try this script: “Hello anxiety, I see, hear and feel you. Thank you for trying to protect me. I’m okay now.” Gently visualize and invite the anxiety to drain down the length of the body, towards the ground. Allow your muscles to soften and relax with this image. Why do this? Fear is oftentimes trying, in a misguided fashion, to protect us from something based on our past experiences. This practice acknowledges the truth of that, and the truth of how we don’t need relentless worry to keep us safe.
Offer yourself compassion.
When anxious worry ramps up, oftentimes there’s a self-critical narrative going on involving fear of failure, of falling short in some way. Self-compassion is a great antidote here, and involves being aware of what we’re feeling, being kind towards ourselves, and remembering that we’re not alone in how we feel. Start by labeling your bodily sensations and states of mind. For example: “worry, racing thoughts, planning, analyzing; tightness in the throat and jaw.” This helps us gain perspective and become less caught up in the experience. Next, offer self-kindness. Experiment with something like this: “I’m struggling not because there’s something wrong with me, but because this is a hard situation. I offer love and care towards myself.” Or, you might bring to mind an image of a kind figure that offers you compassion – it could be a pet, grandmother, friend, spiritual or religious figure, a line of ancestors; whatever resonates. What sort of message or energy does this being(s) offer you? Lastly, remember that you’re not alone in how you feel. In this moment, across the globe, others are struggling too with fear and insecurity. Offer compassion towards yourself and all others struggling with this aspect of the human condition.