Overcoming anxiety disorders takes time and commitment: it’s not something that can be done overnight. However, when you find yourself going through moments of extreme anxiousness, there are simple strategies you can use to keep tension from building up. Next time you feel your anxiety is building up, try using one of these simple tricks for quick relief:
1 ) “Run Forrest, run!”
This may seem like a preposterous notion, but you should at least try it once, before drawing a conclusion. You may just realize it could become one of the best tricks in your personal anxiety management toolkit.
When you feel anxiety is about to get a grip over you, run! Run like the devil is chasing after you (which in a way it is), a do not stop until you’re desperately gasping for air. Push yourself as hard and fast as you can while you run, focus exclusively on the physical sensations; when you eventually stop because you can’t run any more, you will notice something interesting.
As exhausted and breathless as you may get after doing this little stunt, when you come to a rest you’ll realize your mind has actually cleared up: as though you had just “rebooted” your inner computer for a fresh start. While you’re sitting there picking up your breath, you will feel as though the clouds of anxiousness have completely dissipated.
Anxiety needs your mental energy to thrive and take hold of you. If you take quick action to eradicate all thought, there will be nothing for anxiety to thrive upon. The simplest way to cease your thinking (unless you’re a master in meditation) is to engage in furious physical activity, so all your energy will be directed elsewhere other than your mind.
2) Go for a long walk
If you’re not the type who enjoys running around, or if your physical condition doesn’t lend to running, no problem: you can go for a long walk, instead. Taking action is of the essence; if you feel anxiety is about to engulf your being … don’t try to rationalize or analyze, just leave everything you’re doing and start walking.
You’re not getting anything done if you have a panic attack, anyway. So just go out the door and go for a walk. Try not to think where you’re going; just keep going somewhere. Do not think about what time it is; do not worry that you should be doing something else. You have to keep walk like you mean it, and don’t stop until you no longer feel the clouds of anxiousness billowing in your inner sky.
Walk for hours, if that’s what it takes. Look for enjoyment in something as simple and trekking, and let your mind wander off freely without paying much attention to it; take notice of the beauty surrounding you in every landscape, in every little detail. When a disturbing thought tries to creep into your mind, don’t resist… just let it come and go, and keep walking.
3) Deep Breathing Exercises
If you can’t run and for some reason you also have a problem with walking, or if you’re stuck somewhere (such as an elevator) when panic is about to creep in… no problem at all! Walking and running are actually accessories to something else, which is the single most fundamental thing you have to do if you want to reclaim your well-being: learn how to manage your breathing.
Regardless of whether you’re aware of it, emotional and mental states are closely linked to breathing patterns. When you start feeling anxious, watch your breathing: you’ll notice it immediately starts leaning towards rapid and shallow. The good news is that you can indeed manage stress, panic and anxiety by practicing deep breathing exercises.
Breathe deeply from your abdomen, observe how your muscles contract and expand as you breathe. Slowly and gently, inhale from your nose and focus on the sensations you experience as fresh air enters your lungs. Hold your breath for a few seconds before slowly releasing the air through your mouth. Repeat this process at least ten times, making sure each cycle is a little bit slower than the last. When you’re done, you’ll realize your mental state has changed… with practice, you’ll actually be able to curb eminent panic attacks with deep breathing exercises.
