Anxiety Series: Part 5. Getting Some Relief!
This step-by-step guide for finding relief from anxiety is the final piece of a series of posts. Keep reading for tools and resources below.
Interrupt the Cycle
The steps listed below are a compilation of exercises I have used in various ways with my clients. Of course, it works best with someone guiding you through it – but they can also be effective on their own. The idea is to interrupt the feedback loop or feelings of anxiety long enough to cool down and shift to a healthier mindset. Aside from steps 1 & 8, the others can be used out of order or separately as needed. Experiment to find what works best for you!
Step 1. Acknowledge the anxiety (do this first).
Ask yourself “how anxious or nervous am I feeling right now?” If you’re really on-edge, then it’s likely that you aren’t thinking clearly and you may be in an anxious feedback loop. Acknowledge this, and then proceed with one of the following steps.
Step 2. Take a Time Out!
Step away, physically, if possible, from where you are right now. If you can’t step away, try closing your eyes for a moment or turning your head to change your field of vision. You can take this one step further by walking up and down a flight of stairs or running around the block a few times. Getting your heart rate up releases endorphins which helps clear out stress hormones, lowering anxiety faster. And then, try one of the following steps.
Step 3. Reorient Yourself to Your Surroundings…
by feeling your body in the seat of your chair (if sitting) or the weight of your feet on the ground. Feel the air on your skin, notice an object that is in front of you, or something outside of the window if you are inside.
Step 4. Breath.
If your breathing is quick or shallow, focus only on your exhalation, lengthening it a bit with each exhale. Try counting each breath if you find yourself back in the feedback loop. Do this until your breathing slows down and becomes deeper. *Note: If you get lightheaded, stop and move on to one of the other steps instead.
Step 5. Imagine a Trusted Friend…
or a character from a book, movie or TV show that you’d like to have beside you right now. Imagine them sitting calmly by your side, accompanying you as you deal with this situation, feeling, or issue. Picture what they might say to you, and how they would support you or stay by your side.
Step 6. For Stubborn Thoughts
If your thoughts are especially stubborn or intrusive, rather than trying to make them stop, acknowledge their presence. Now, imagine you are a person standing in a room, witnessing your own thoughts, calling them ‘thoughts’ and saying the thought to yourself out loud (maybe with your inside voice :) Repeat until the thoughts start to decrease in frequency. They should start to lose their power.
Step 7. Reevaluate Your Situation (do this last).
Once you feel better and more centered, ask yourself, “How realistic is my fear now?” or, “Is there a different way of looking at it, now?” and my personal favorite, “How would Gandalph (the wizard) or [insert another wise person] see this situation or issue?”
Results (hint: less anxiety!)…
Walking Away from Stress!
The results can be powerful once you learn to use these techniques. And after the final step (reevaluating your situation), you should be able to think more clearly, feel grounded, and be able to choose how you want to respond to the situation. The more you practice this, the better you will get at it. For a more personalized way to use this, check out my worksheet packet (coming soon!) on Mindstead.
Anxiety Resources
The Anxiety and Depression Association of America.
MindShift CBT is a free app that uses cognitive behavioral therapy to address anxiety.
Mindfulness Apps:
Sabrina Tropper, LMHC
Sabrina Tropper, LMHC is a therapist and the founder of Counseling Works NYC. She works with individuals in New York who are experiencing relationship troubles, life transitions, or trauma.