Anxiety can be crushing. Seeking relief from anxiety may feel like an insurmountable task. However, developing the skills to identify your anxious behaviors and reroute them to more constructive behaviors will help to soothe your worried.
A lot of anxiety treatments start with practicing mindfulness. Mindfulness is simply being aware of your anxious thoughts and behaviors. Becoming aware of these thoughts and behaviors allows you to regain control of the situation.
Mindfulness isn't an instant solution. Many people go into anxiety treatment feeling like mindfulness may not work. However, like many skills, mindfulness takes time to develop.
Once you begin to become aware of your anxious thoughts and behaviors, mindfulness can serve two purposes. The first being to figure out what thoughts are causing your anxiety in the first place. The second is to redirect your thoughts an behavior after an episode of anxiety has begun.
The easiest way to develop your mindfulness skills is to write down any episodes you notice in a journal. You'll want to record the date, time of day, the thought, and what you were doing at the time.
Sometimes, anxiety is simply too intense to ride out. So what are you to do with all of these pent-up feelings and emotions? Distract yourself. Often, negative thoughts form an escalating loop during an anxiety attack. These thoughts can feel like they're swallowing you whole. However, you can break the negative cycle of thoughts by finding something to distract yourself with. Some people may watch a funny show, exercise, go out with friends, or play a video game. You may have to experiment with activities to find the one that works best for you. After your activity, you should notice that your anxious thoughts have reduced and you're in a better position to manage them.
Take A Timeout
Taking a timeout may sound like it's just for kids, but it's an important anxiety soothing technique. In the heat of an anxiety attack, especially when dealing with others, you may notice your words and actions becoming more frantic. If you notice this, take a timeout. It's safe to stop what's going on to soothe yourself. If you frequently experience anxiety with a friend or partner, let them know about your timeouts, and they can call one as well. This allows both parties to calm down and take stock of the situation. Timeouts also help to nurture your mindfulness practices by making you aware of your anxiety.
Talk To A Counselor
Everyone's anxiety is different, and that's why it's important to seek help from a counselor. A counselor will help to tailor techniques that are specifically focused on calming your anxiety. Seeing a counselor may be scary at first, but they can help you to further develop your skills in combating anxiety.
For more information about anxiety therapy, contact a professional.