When anxiety strikes, how do you manage it?
I don’t always notice that I’m feeling anxious until I recognise the symptoms - I become restless and want to literally chew things… (nuts are good and crunchy! )
Then the most helpful response is to acknowledge that I’m anxious and that it’s ok to be anxious. That stops the inner struggle to squash the anxiety and sets me free to decide what I want to do about it.
This is an important step that is often ignored. Until you acknowledge your feelings half your energy goes into suppressing them! Once you accept them as just feelings, neither good nor bad, you will be able to choose how you want to respond to them.
As an Emotional Techniques Practitioner I have several ‘tools’ I can use to release the root cause of my anxiety. However, there are a number of easy ways to manage anxiety yourself without any special training.
Here’s a very effective one called Heart Breathing developed by the Heart Math Institute.
1. Sit upright in your chair, get comfortable and close your eyes.
2. Put your hands over your heart and focus your attention on that area. Visualise the deep heart chambers in your chest.
3. Breathe deeply (through your nose and out your mouth) but normally and imagine that the air is flowing into and out of your heart chambers.
4. Breathe for a count of six seconds into your heart space.
5. Breathe for a count of six seconds out of your heart space.
6. Keep breathing in for six and breathing out for six.
Repeat breathing into your heart area for a count of six and out of your heart area for a count of six for several minutes until you find yourself at the level of calm that works for you.Optional extra
As you breathe out, imagine breathing out any or all negativity with that breath. Breathe out your frustration, anger and stress (and in this case, anxiety).
If you’d like to know more about releasing anxiety, book a free call with me.