Focus on your breathing – anxiety is usually accompanied by a rapid, deep breathing which compounds agitation. To calm yourself, breathe in through your nose slowly and evenly to a count of five. Then breathe out, lengthening your exhale slowly to a count of seven. The key is to prolong your in and out breath in a slow and controlled fashion with the out breath being slightly longer. Relax your muscles as you breathe and repeat this pattern for at least five cycles.
Conduct a body scan – notice which part of your body feels relaxed and which parts feel tense. Feel your way into the relaxed parts, comparing how it feels to the parts that are tense. Note the difference. Initiate a full body relaxation sequence. Tense and release every part of your body from bottom to top. Begin by tensing up your toes, holding the tension for three counts then releasing for three counts. Remember from the body scan exercise, what it feels like to be relaxed and to be tense. Progress the tension/relaxation sequence up your body slowly until every part of your body has experienced tightening up and letting go.
Stay in the moment – anxiety is often about anticipating a fearful future. Ask yourself “Is it really likely to happen?” “Is it happening now?” “Has it happened before?” “What is evidence that the worst is going to happen?” Focus on where you are and go for a walk and notice how you feel after ten minutes.
Take control of your self talk – notice that anxiety is often accompanied by a specific range of thoughts about oneself that are usually negative, fearful and critical – “I can’t cope”, “I’m too weak”, “I’m going to fail” etc. If you are unaccustomed to witnessing your thoughts, they may be mistaken for being facts, yet thoughts can be actively challenged and replaced. Start thinking instead, “I am strong enough”, “I will cope”, “I am calm”. Gently replacing negative thoughts with a patient, moderate and reassuring voice is a skill that requires practice, but is a skill that anyone can learn and practice.
Make yourself comfortable – sit on something comfortable – a soft cushion, a rug or a supportive chair. Be neither too warm nor too cold and ensure your senses are nurtured. Sit somewhere with a beautiful or inspiring view – in a garden, by the sea, in a park. Listen to something relaxing – soft music, a gentle stream or birdsong. Try to ensure your surroundings smell pleasant – light scented oils or candles or sit amidst blooming scented flowers.
Jane Williams, Clinical Director
Amos Hee, Medical Anthropologist