Here are some techniques to use next time you are feeling anxious:
1) Try to unfreeze some of your energy. Anxiety often feels like too much energy
moving in the body without being released. Instead of trying to sit with the
energy, you may try a physical activity. Take a walk, do twenty sit-ups, learn a
couple of yoga poses and hold them for a few minutes each, basically move your
body.
2) Pay attention to your breathing. Most of us don't breathe fully. Notice if
your breathing is from your throat, your chest or your belly. When you're
feeling anxious you are most likely only using your throat and your chest. In
order to breathe more fully, find a comfortable sitting position and place both
hands on your belly. Take a few breaths so that your hands are being pushed out
by your moving belly. This might take some practice as we are accustomed to not
breathing fully. If you if see a baby breathing, watch their belly and remember
that this is how we are all supposed to breathe.
3) Try a mindfulness practice called "Touch and Go". For ten or twenty seconds
let your mind contemplate whatever is stressing you out or the conscious causes
of your anxiety and then for the next ten or twenty seconds focus on just
breathing. When a thought arises do not engage with it but instead simply say
"breathing" and come back to the breath. Keep doing this for a few minutes.
4) Similar to the above exercise, notice your internal landscape and then your
external environment. Notice your breath, notice the sensations in your body,
notice your thoughts (without judging any of the above), and then move outside
of yourself and notice the color of the walls, notice objects or people in the
room, notice the details in the physical environment. When you move back to the
internal, observe any changes that might have taken place in your move from
external to internal noticing.
5) Close your eyes and visualize a peaceful place. What are smells, tastes, and
feelings that you have in this place? Access your five senses to bring this
peaceful place to life. Only include aspects which are relaxing to you.
6) Work with your thoughts. Are you having cognitive distortions? Cognitive
distortions are when what you are thinking about yourself or some situation in
your life is actually not true. You can work with these thoughts by writing down
the negative thoughts and then acting like a coach to yourself. Looking at your
list of thoughts, ask yourself if everything you are thinking is really true?
Are things really as black and white as you are making them? Then write a new
list, in a separate column, next to the first, where you are more objective
about what is going on and more optimistic.
7) Finally, work with simply just being with your anxiety. Try to just sit and
stay with the changing sensations arising and falling in your body. Notice every
small change. Notice that "your anxiety" is not a static state but rather a
constantly moving ebb and flow of energy. Even try to notice the moments,
perhaps even seconds, when you actually forget that you were anxious. Keep in
mind that noticing is an action of non-judgment, you are just aware of what is,
without trying to change anything about your experience. What you will find in
being mindful and nonjudgmental, in this manner, is that awareness itself
ultimately does change your experience. You can rest assured that your state of
anxiety will change.

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