Calming an Anxious Mind

Even though stress and anxiety are a part of our work lives now, they don’t need to control your day. The following are ways to help.

1. Release Your Inner Critic

Anxiety is painful enough, and then we often get a second wave of self-critical thoughts.  Instead of diving into those, pause a moment and ask yourself if those judgments make you more or less anxious.  The answer will invariably be “more.” When you notice the self-critic, try to interrupt it by simply noticing that these thoughts are simply thoughts, not the truth, and then saying to yourself, “May I learn to be kinder to myself.”

2. Tune into Your Senses

When you’re experiencing anxiety, the 3×3 practice can come in handy. Tune into three of your senses and name three things that you notice about them. For example, identify and name three things you’re seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic, catastrophic thinking that is fueling your anxiety.

3. Channel Your Anxious Energy

Not all anxiety is bad. Like everything, anxiety lies on a spectrum. When you’re feeling a lot of anxious energy, that could be stress or courage building up. That’s what you need to release. If your anxiety isn’t severe, you can actually channel that energy into something productive. If you’re nervously waiting to hear news at work for example, get active:  go for a brisk walk, make some calls, or straighten your office.

4.  Just Breath

Inhaling deeply may not always calm you down, because taking a deep breath in is actually linked to the sympathetic nervous system, which controls the fight-or-flight response. Exhaling, however, is linked to the parasympathetic nervous system, which influences your body’s ability to relax and calm down.  Deep breathing can help.

  • Before you take a big, deep breath, try a thorough exhale. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.
  • Try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.
  • Try doing this for two to five minutes.
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