4 SUBTLE WAYS TO CALM ANXIETY IN PUBLIC
If you're going against anxiety, you may have realized it can assault at any time, for apparently any factor. It's one thing if you are alone in the comfort of your house. But when you remain in public, it's an entire different dilemma.
When anxiety strikes, it can feel like the world around you is collapsing. It is necessary to be able to self soothe in these circumstances.
Here's 4 methods to calm an anxiety attack discretely when you're out in public.
BREATH WORK
As soon as you feel the anxiety beginning, focus intently on your breathing and absolutely nothing else.
Initially, you want to activate the relaxation response in the body (Parasympathetic Nerve system) with long exhalations. Start to take sluggish ... deep breaths. Initially, focus on launching all of the oxygen from your lungs as you breathe out a couple of times. You'll know you're doing it right when you feel your core begin to engage at the end. Don't worry about taking a deep breath in, just let your lungs naturally fill up on their own. Do this 3-4 times.
Next, inhale for a slow count of four through your nose and hold for a count of 4. Then exhale for a count of 4 and hold for a count of 4. This is called "square breathing." In 4, hold 4, out 4, hold 4.
Easy peasy lemon squeezy!
TALK WITH YOURSELF
Advise yourself that you are having an experience, but you are not that experience. While you feel that something is incorrect, advise yourself that you were actually safe and all is well. Keep in mind, you are not your thoughts. Your thoughts are a part of you. "I'm noticing that I'm feeling nervous" is a lot less extreme than "I'm anxious."
This might seem insignificant, however don't underestimate the power of developing distance from your thoughts. When we produce range between ourself and our thoughts, we develop space. Because space is the moment when we have an option to make-- the option of how we select to response to our thoughts and feelings.
ENGAGE YOUR SENSES
Utilizing the full power of your senses can be enormously helpful when you unexpectedly feel anxious. Ground yourself to the minute by bringing your attention to 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. You can mix this up in any order that fits you depending on which of your senses is the strongest and most effective. If you're very tactile, then start with what you feel. If you're visual, then begin with what you see.
TRY A LISTENING MEDITATION
If you've never ever tried listening meditation, I extremely suggest it-- especially in waiting spaces or while waiting in line a the supermarket. However it can be particularly advantageous when you're feeling distressed.
Here's why. Listening needs you to stop believing. Attempt it now. Stop reading and rather listen to all of the ambient sounds in the room with you-- outside the door and window.
What do you here? Let your sense of hearing grow and grow as it picks up more subtle sounds. The buzz of the lights overhead ... the sound of the ice-maker ... the birds chirping outside the window ... the mild rush of traffic in the range.
It can actually be a fun workout to do. In order to actually give the noises around you your full attention, you can't believe while listening. It's kinda like trying to manage while standing on your hands-- it can't be done.
Much of our anxiety comes from our distressed thoughts. It's our reptilian brain attempting to keep us alive by informing us to all of the danger around us. But when we meditate, this mine chatter disappears.
When an anxiety attack comes on, life can feel excruciating. The next time this happens to you in public, attempt one or more of these strategies.
Life is too short to invest it battling with anxiety. If you find yourself in the middle of a "the battle" too often, discover an experienced therapist you link well with to assist you go From Enduring To Growing.
