Some Anxiety Management Techniques:
At times you might experience tension in your jaw or your back or a feeling of doom in the pit of your stomach, which may then start a mental search for a cause. Often there is no real cause but there are things you can do.
Here are some suggestions you can try immediately:
- Start a journal to see whether alcohol, tobacco, caffeine, sugar or artificial sweeteners cause or exacerbate the problem. If they do, avoid these irritants.
- Breathe consciously. It will slow down your stress responses. Deep
breathing is beneficial if you do it 10-15 times a day for a minute
each. Fill your lungs fully with air, hold for 2 seconds and breathe
- You can divert unpleasant thoughts by focusing on your breathing;
focusing on what you can hear or smell, focusing on warmth, or cold,
hard or soft and other sensations.
- Write a list of worries. Lock it away, then focus on a task eg. what to buy, listen hard to a friend, plan dinner. At night invite peaceful thoughts to focus on.
- Use thought-stopping and thought-replacing techniques every time, even if it is 1,000 times a day. PERSISTENCE works!
You can “Worry” well but only once.
This is how it is done:
- Worry” through all the issues (think through...)
- Do what needs doing FOR NOW about the issue.
- Set a time when it will be necessary to think about it again.
- Write that time on a calendar or diary.
- If it pops up before then say, “Stop. I already worried!”. Then think of something else.
Plan instead of worry.
A good plan doesn’t need constant review. Going over and over a plan is disguised ruminating. The plan can become part of a thought-stopping statement - “Stop it. I have a plan!”
Include the following in your plan:
- Identify the problem.
- List the problem-solving options.
- Pick one of the options.
- Write out a plan of action.
- Cross off the items on completion.
- Habitual Worriers’ brains create a feeling of doom and gloom out of habit even when there isn’t much to worry about. The brain does it by being hyper-vigilant and working really hard at it.
Therefore, remind yourself: “it’s just my Anxious Habit trying to plug in”, then do steps 2, 3 and 4.
For best results use your patience and determination. Once you have learned and successfully used these simple strategies, you will own them for life
I would love to hear how these steps are working for you!
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