Do you ever get caught up in anxiety and have a hard time managing it in the moment?
Here’s a helpful tip: When you’re not anxious, come up with a list of things that you find helpful when you are feeling anxious and keep this list accessible for when you need it.
Take a look at what’s on mine 👇🏾
- Where am I feeling the anxiety in my body. What does it feel like? What are the physical sensations?
- What thoughts am I focusing on? Remember, thoughts are not facts.
- Am I engaging in unhelpful thinking patterns? Which one? (ex. worst case scenario, disqualifying the positives, fortune telling, labelling).
- What evidence do I have to support my thought? What evidence do I have to challenge it? Make a list.
- Reframe the thought.
- Do a body scan or a progressive muscle relaxation exercise.
- Do your meditation practice or some journaling.
- Go for a walk, get outside, connect with nature, practice mindfulness.
- Do your deep breathing exercises, 4 square is usually helpful.
- Do a work out.
- Go hang out with Scout.
- Talk to a friend or family.
- Listen to some music or watch a comedy.
- Have you had enough to eat and drink today? Are you drinking your water?
- Do you need rest or sleep?
My list might be totally different from what you would put on yours. It’s just some of what I find helpful when I’m stuck in my anxiety. 🤷🏼♀️ I also find it really helpful to keep up with my own counselling and often make notes to myself about what I am needing to focus on with her.
So what would you put on your list? What is your go to strategy to combat anxiety?
Sessions with Linz 