If you suffer from anxiety, then you know just how hard it is to quiet your intrusive thoughts.
Anxiety causes feelings of worry and fear. And especially now, amid a global pandemic, it is natural that you may be experiencing higher levels of anxiety.
So, if it feels like you are exerting a great deal of energy being worried, you are not alone. Fortunately, there are simple steps you can take to calm your mind and find peace.
Here are six helpful tips for calming your worried mind.
1. Focus on What You Can Control
When we feel anxious, it is easy to think about all of the things that could go wrong. While we do control certain aspects of our futures, we certainly cannot control everything.
For that simple reason, it is important to stay in the present moment and not dwell on assumptions. That means, firstly, do not allow your worry to travel to future events that you cannot predict nor control. And secondly, try to avoid thinking about negative experiences in the past as well.
Moreover, make a conscious effort to think about the things that are in your control. It can be even the smallest of things: what you will have for dinner, what time you will get up in the morning, or what time you will go to bed.
You may feel uncertain about aspects of your future, but by focusing firmly on the present moment and the things that you can currently control, you can help ease your worries.
2. Practice Mindfulness
Mindfulness is a wonderful technique for calming anxiety that also involves staying in the present. This is done by shifting your focus to your immediate environment.
So, for example, when you feel your mind getting overwhelmed with worry, take a moment to notice the things around you. Focus on what you can see, touch, smell, hear, and possibly taste. Immerse yourself in the experience.
Anxiety tends to thrust us into a world of worry and fear, but mindfulness can serve as an anchor and pull you right back to reality.
3. Practice Deep Breathing
Deep breathing is one of the quickest, simplest, but most effective ways to calm an anxious mind. When you start to feel anxiety rising, you may also find it harder to breathe. In these moments, deep breathing is essential.
Take long, deep inhales through the nose, hold for a few seconds, and then exhale through the mouth just as slowly. Your breaths may still be shallow at first, but as you continue your routine, you will begin to breathe more deeply. Within a little while, you will start feeling your anxiety subside, your mind calm, and your body relax.
To make this exercise easier or to shake things up for a bit for variety, you can even go online and find videos that guide you through steady breathing routines. And if you practice this exercise for a few minutes every day, you can even stop your anxiety before it starts.
4. Get Active
One of the best ways to distract a worried mind is through physical activity. But more than distract you from worries, exercise also helps the brain to release endorphins (feel-good hormones). And that can boost your mood and help you feel much better when you are anxious.
You certainly do not have to go out and run a marathon. Instead, think about going for a bike ride, or even just a simple walk. Sure, you can exercise indoors, but actively moving outdoors provides even more benefits.
5. Put Your Worries on Paper
While you may not see yourself as a writer, putting your worries down on paper does not require you to be a poet or bestselling author. It is simply meant to get them out of your head. Of course, you can do that with a tablet or computer, too, but there is something very therapeutic about using old fashioned pen and paper.
You want to set aside some time to write every day. Perhaps before bedtime or during another time when you know you can be undisturbed. Just allow yourself to write—no deep pondering, no editing. And if you have time to read over your thoughts later, that may also give you some insight into why you were anxious in the first place.
6. Consider Therapy
If anxiety has been controlling your life and consuming your energy for some time, you may want to seriously consider therapy. With the help of a skilled therapist, you can make sense of your anxiety and worrying thoughts. Plus, they can offer helpful strategies for calming your mind and rewriting the narrative of your worry.
You do not have to continue spending all of your time and energy feeling worried. There is help available. If you do not want to leave your house, telehealth options are currently available as well.
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As you move forward, consider the above-mentioned tips and strategies for dealing with your anxiety. If you decide that you do want to seek out anxiety therapy, we are here to help. Remember, you are not alone, and anxiety does not have to consume your life. Please, contact us.