This is such a good time to talk about anxiety and how we can all try and reduce the craziness of our brain since I've been feeling anxious all week! I'm currently studying for an exam and it requires a lot of patience and focus, not to mention the chapters are disgustingly long and honestly boring!I've been taking practice exams for the last few days and the constant failing has been making me feel so crappy. I had to step away from the course a few times when I noticed myself not retaining any of the information due to being so stressed out. I would step away, look myself in the mirror and repeat"you can do this, you can do this!" but even after all that self-motivation, I was still being defeated.
Today has been the only day that I have passed a practice exam, and honestly, I'm proud of myself that it seems to finally be sticking, but I noticed I was still stressed that it was only once that I passed, but stressing out will not help in any shape. Once I pass this exam, it will be well worth all of the nights I lost sleep over it, and I know I will be kicking myself in the shins for all of the days I worried about failing!!
I'm sure we all have gone through stages of anxiety, maybe some more than others, and its totally okay, and you're not alone. I have struggled with anxiety for quite some time now and let me tell you, somedays its easier to manage, and some days, I want to pull all of my hair out because I can't stop overthinking.
I will constantly play a scene over in my head about something whether it was something I had done or said to somebody and if it's not how I was trying to relay the message, I'll stress about it all day long and go nuts. Usually, I can tell when my anxiety is flaring up due to my increased heart rate and, my mind not allowing me to focus on anything except whatever is playing in my head.
I never realized I suffered from anxiety until I started therapy and explained to her how my mind worked when I was stressed out. For me, any stressful situation or environment can trigger my anxiety immediately. I'll start becoming quiet, agitated, and eventually shut down due to all of the racing thoughts in my head. I never really learned how to get rid of it because honestly, I feel like we all will have little spurts of feeling anxious for the rest of our lives but I'm here to tell you how we can manage it before it manages us!
Here are 3 tips that have soothed me in stressful times. On a side note I am not a doctor nor a professional in mental health, these are my personal tips that have helped me manage. If any of these tips do not resonate with you, I advise you to seek a mental health counselor that can give you medical advice on this topic! Therapy has helped me in all areas in my life especially when I was at my lowest so never feel ashamed to ask for help!! Now without further a due here are 3 Self-Soothing Tips When Anxiety Takes Over:
1. Meditation/Breathing Exercise- This is one of my favorite techniques to help me combat my mind because it allows everything to slow down for a few minutes, and allows me to become more present. Meditation or just focusing on your breathing will allow those thoughts to come and go for a period of time and, then all of a sudden you'll notice you won't be thinking about anything! You will become so present that any thoughts trying to filter through will dissipate. When meditating or just simply focusing on your breath...Breathe in through your nose and out through your mouth. I advise you to close your eyes because it will allow you to focus more on being present. You can as well focus on one particular thing if you're more comfortable with your eyes open but, focus your eyes on one thing as you breathe in and out.
When I meditate I like to have some soft music playing in the background or binaural beats. Whatever genre you prefer that allows you to become more still and calm, have that playing in the background, not too loud so it becomes distracting but, just enough that you hear it throughout your whole body. Try this exercise for at least 5 minutes a day when you feel yourself losing focus or becoming stressed and, you will see the difference! If you want to try for longer periods of time I advise you to go at your own pace, but if you're a beginner try with 5 minutes a day and work your way up from there.
2. MOVE YOUR BODY!!- I notice I am more likely to become stressed when my body isn't doing anything, and I'm sitting around that's when the overthinking creeps in. When I notice thoughts start to flood my mind like a hamster on a wheel, I get up and start moving! Whether it's going for a brisk walk for 10 minutes to re-center or spending an hour at the gym and taking all that anxiety and frustration out on the weights and stair-master.
You don't have to do any of these examples but just simply getting up and walking around for a bit well help soothe your mind and place your attention somewhere else. If you have a park, beach, trails near you, nature is your best friend. Being out in nature and just admiring the beautiful surrounding will allow those thoughts to leave. Think about it, if you're distracted by something else such as waves crashing, or birds flying over your head, it's going to be a lot harder for those thoughts to control your mind.
Moving your body will not only distract those never-ending thoughts, but you will feel a lot better and not to mention more energized after a walk. Dancing is a great way to take all that energy and use it to flow throughout your entire body. Find an activity that requires you to move, and of course, you enjoy doing, and whenever you feel yourself losing it, just move it!!
3. Communicating your thoughts to loved ones/Professional- Anytime I'm stressed out and feel like I'm about to lose it, I share my thoughts with my partner and express how I'm feeling at that particular moment. Sometimes he senses my anxiety before I even express myself, but communicating with someone you care for, or a professional will help you analyze your thoughts better. By expressing whatever it is that's triggering you will allow you to have a better understanding of your thoughts. It's not healthy to have racing thoughts and to keep it to yourself. How will you ever find the solution to a problem by allowing it to control you?
Express yourself whether it's through journaling, texting, or calling up a loved one, and of course, my favorite seeking a therapist or counselor. Our loved ones have our best interest at heart, but their not designed to always find a solution that is best suited for us, so seeking someone who has a professional background in mental health, and especially pertaining to anxiety will allow you to get the answers you need and deserve. Sometimes its easier to share our thoughts with someone we have absolutely no relations with.
Professionals have the resources and knowledge that will help you overcome this. Whether they prescribe medications that might help or, a simple plan that will help with your specific needs, follow it with an open mind and see how you feel. Whoever you feel most comfortable sharing your thoughts with, I advise you to seek that person out and express yourself. Remember there's nothing wrong with asking for help!
Well, there you have it, folks! 3 Self-Soothing Tips When Anxiety Takes Over. Whether you chose to try and practice these tips or not, or have self-soothing outlets of your own, remember the goal is to feel better! If you decide to try out one of the tips listed above, feel free to shoot me an email on how you've progressed and are feeling.
My email is: Kseniyarussau138@gmail.com
"Smile, breathe, and go slowly."- Thich Nhat Hanh
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