Creating a “Me” Place
When we are feeling stressed or overwhelmed, it is important that we have a place we can go that is just for us-- a "me" place. Find a spot where you can take a few minutes to think to yourself. You can be yourself in this special place and release any pent-up feelings. Customize your space with things that make you feel special and calm such as music, artwork, candles, etc.
Establish Attainable Goals
Setting goals is always a good practice, and it is especially true when coping with our anxiety. We want to ensure, however, that our goals are not so large and daunting that we don't get started. Focus on goals that you can realistically achieve, and set attainable expectations. Start with small steps, such as changing the way you view a situation or how you react to something. Keep in mind that there are some things you cannot change, but you can change how you react to them.
3-3-3 Rule
When life around you becomes overwhelming, or you feel as though a panic attack is about to happen, it may seem impossible to impeder these feelings. The "3-3-3 Rule" is a helpful mental trick that brings you back to the moment and settles your mind. This practice is a simple way to change your focus by concentrating on sight, sound and touch. First, look at your surroundings and name 3 physical objects that you see. Focus on specific details of these objects. Next, listen to your environment: name 3 sounds that you hear. Finally, focus your attention on your body, and move 3 body parts, such as wiggling your fingers and toes or moving your head to one side.
Talk With Friends and Family
Anxiety can be overwhelming and make us feel like we are alone. Speaking with family and friends about anxieties and how they make us feel is a great way of gaining support and feeling better about our problems. It is better to seek external support from loved ones than internalizing negative feelings that affect our everyday lives. Choose those who will offer support and advice. You may find that someone suffers from the same problem or something very similar.
Get Enough Sleep
We often overlook the benefits of a good night’s sleep. Without sufficient, restful sleep each night, our mind does not have the strength or ability to keep up with our coping strategies.
Eating Well and Exercise
When we eat well, we are fortifying our body to help deal with stress and anxiety. In addition, getting regular exercise helps improve our mental clarity and concentration. Exercise has even been proven to help anxiety over time since it helps us improve focus and our ability to deal with stressful situations that can increase our heart rates.
Breathing Exercises
Your whole body is affected by the way you breathe. Breathing exercises are great coping mechanisms for anxiety as they encourage healthy breathing and breath control. These exercises will send messages to your brain to relax as well as give your organs an oxygen boost. Breathing exercises such as deep breathing or box breathing (https://www.webmd.com/balance/what-is-box-breathing) are simple and quick techniques that can be done anywhere and at any time.
Acknowledge the Situation
There is a common belief that if we ignore our anxieties, they will go away. It is critical to face the truth and acknowledge the problem. Recognizing that anxieties are present is the first step toward resolving the problem and feeling better. Anxiety will only continue to linger and intensify if it is not addressed.
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