Managing Your Anxious Body

#1 Change Your Intake– Limit your C.A.S. (caffeine, alcohol, sugar). Set communication boundaries to reduce doing too much, take sensory breaks, Ex. Visualize yourself in a quiet place., Turn off your phone, and eat nutritiously.

#2 Breathe– To prevent a panic attack or change a negative emotional state, breathing can highly reduce tension being held in the body.

#3 Shifting Awareness– Practice diverting your focus to a new empowering activity when faced with fear or anxiety. Ex. Nurture yourself with exercise or nature walk when faced with anxiety.

#4 Relax– Practice on breathing deeply into the heart area while focusing on a positive memory of some time you felt loved.. maybe from a lover, animal, or child.  This focus will give you greater guidance and inner peace.

     Managing Your Anxious Mind

#5 Stop Catastrophizing– Don’t let your mind take you to the worst possible scenario.  You can choose to stop your thoughts and redirect  them to something that is positive.  Get rid of the all or nothing thinking of the worst that could happen.

#6 Stop Anxious Thoughts– Tell your brain to “stop” and ask yourself what is the “story” that I have made up about the situation. Separate the facts from the story.

#7 Allow Yourself to Feel– When wanting to practice addictive behavior such as overeating or relationship obsession identify and move into your feelings rather than stuffing them.  Emotions are just energy trying to move through the body.

#8  Contain Your Worry– Get the worry out in the open to see if it’s a real problem or a worry.  If it’s a real problem, make a plan. Tell yourself “I’m competent to manage this problem.” Most of what we worry about never comes about.

    Managing Anxious Behavior

#9 Control TMA (Too much activity)- Plan for unexpected free time, counter perfectionism, plan for more fun and recreational time.

#10 Implement a Plan and Practice- You can unlearn fear!  Take time to determine what plan you need to keep you from being able to feel free of anxiety through practicing various skills listed.