Hello Mamas! I wanted to share a few anxiety tips with you all this morning. Since having my little boy I have noticed that I suffer from anxiety more than ever before.
These tips have really helped when I need to get on top of my anxiety quickly. It can become really hard sometimes when I’m out and about and in certain situations to manage. So, here’s how I reduce anxiety in 10 seconds:
It’s all about awareness. Awareness of your body, your breath, your surroundings and senses. It’s a really good idea to learn to recognise your anxiety signs and nip them in the bud. Especially if you can do it before you find yourself in endless loops of intrusive thoughts and panicked feelings.
Recognise It, Name It, Tell It To Stop
“Name that this is anxiety — not reality — and that it will pass,” says Kim Hertz, a psychotherapist at New York Therapy Practice. “When you are in a heightened state of anxiety, you want to disrupt that cycle, and for some people, thought-stopping techniques are effective and as simple as saying ‘stop’ to the internalised messaging that heightens anxiety.”
I love listening to the podcast, Happy Place, by Fearne Cotton. Similar to the above, one of the tips that I learned from the podcast is to envision anxiety as a being, a monster. When recognising that anxiety is stepping into the frame, I now imagine that swirly, dark, chaotic beast in my mind’s eye and tell it to “come at me”. I stand up to it. As soon as I do this, the monster that was about to take over, implodes and flutters away. I feel powerful and in control of my breath and feelings in the present moment.
The 5, 4, 3, 2, 1 Technique
The 5-4-3-2-1 grounding technique is a coping technique used for anxiety. This helps to bring the you back to the present and focus on your surroundings.
- Name 5 things you see
- Name 4 things you can feel/touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
If you suffer too I really hope some of these tips can help you cope and manage it a little bit more ❤️