Do you have days where you wake up feeling anxious? Feel off? I know I do and they can really drive me nuts. Here are some tools that I have learned to help me when I feel this way.
Tip One: Get quiet and do a body scan. Check in with yourself to find out of you are feeling anxious because you are ignoring something that needs to be done or if something needs attention. Whatever answers come to you, listen to them and act upon them. Maybe you are feeling overwhelmed with an upcoming event or deadline and your are procrastinating. If this is the case, write down (with pen and paper) what you need to get done. Just this act alone of physically writing your to do’s down will help to lower your anxiety levels.
Tip Two: BREATHE. Breath is one of the most underused tools and one of the most powerful tools that we have! Try one of these breathing practices to help calm your nervous system.
- Sit in a comfortable position
- With your dominate hand position your hand over your nose.
- Place your thumb on one nostril and close it.
- Breathe in slowly through the opened nostril, slowly and consciously filling up your lungs, and exhale through that same nostril.
- Remove your thumb from your nostril and with your ring finger plug the opposite nostril and repeat the same exercise breathing in and out of the same nostril.
- Alternate nostril for a few rounds or until you feel more calm.
If you are in a situation where you cannot be by yourself, practice this breathing exercise:
- Breathe in through your nose for 4 seconds.
- Hold for 2 seconds.
- Exhale through your mouth for 6 seconds.
- Repeat for a few rounds or until you feel your anxiety melting away.
Tip Three: Go for a walk in nature, notice the details on the trees. Notice the way the leaves move in the breeze, notice the birds, the animals or insects around you. Pay attention to nature at play and the rhythm of the earth. Notice if you can feel connected to the rhythm. If you can, take your shoes off and walk in the dirt or the grass – this is called earthing and helps to ground your energy. Gardening is another great way to get grounded and connected with the earth.
Tip Four: Creativity. Even if you don’t feel creative, we all are wired to be creative. It’s part of your second chakra which is also linked to sexuality, and it’s an important part of our wiring. Sometimes we can feel anxious because we need a release of creative energy – which can sometimes get confused for needing to release sexual energy – and getting that energy out of your body is important. Try free writing where you write anything that comes to mind or better yet ask for Source / Spirit / God to flow through you and just start writing. Do this for 10 minutes without stopping – even if all you are writing is “I do not know what to write…” Keep writing and let whatever comes come. The more your practice this, the easier it will get!
Painting is another creative outlet where you do not have to be a skilled painter. Try pour painting. You can google so many tutorials online for how to pour paint and it is a really cool, and messy, way to get some creativity out while having fun! My 8 year old pour paints with me all the time!
Tip Five: Affirmations. Your thoughts and the words you say to yourself are so powerful. Notice what the thoughts are that are going through your head. Are they making you feel more anxious? Try practicing a new thought instead. Find an affirmation, a mudra, a saying that will help to calm you when you feel anxious. One might be, “I know that I am being supported in my journey and I am safe.” or “I am taken care of.” or “I am loved. I am whole. I am worthy. I am safe.” Find something that will help you and repeat it over and over in your head or out loud. Words have so much power. So support yourself with your words.
Tip Six: Empathic. Do you know if you might be empathic? Often times individuals are unaware that they are emphatic and they are picking up on energies from those around them. Here is an article from Psychology Today that shares 10 Traits you might find helpful: https://www.psychologytoday.com/us/blog/emotional-freedom/201602/10-traits-empathic-people-share You don’t need to be a victim to being emphatic and sensitive as it can be a really great tool! Here is a great article from Terri Cole to help in creating boundaries: https://terricole.com/how-to-draw-boundaries-for-empaths-and-codependents/
On another note, I understand and recognize that having anxiety and experiencing panic attacks is a real thing. Sometimes it’s necessary to find supplements or medicines that can help you. My tips are just that, tips and tools I have learned in my life that I hope might help you a bit.
Much love to you on your journey!