Alleviate Anxiety
Anxiety presents in many ways. There are catastrophizing thoughts about the past, demanding thoughts about the future, and paralyzing thoughts about the present.
The most effective path through the feeling of anxiety differs from person to person. I'm going to describe one method, but know that if this doesn't speak to you that's okay! I'm going to talk about both depression and anxiety from many perspectives. Today we start with a mindfulness approach.
Finding time to retreat from daily activities has a restorative effect on our mental health, especially for those who are typically more anxious. Identify when during your week you have the opportunity to take time for yourself, and when that time comes retreat inward. Set aside any worry about upcoming projects, deadlines, obligations. Go for a walk, a drive, get cozy, go out to eat, go hiking, exploring, adventuring. Whatever sparks your curiosity or enjoyment- follow your intuition.
Once engaged with your chosen activity try and get quiet with your thoughts. Minimize any distractions around you like tv, phone, music. Focus on your breath for a few moments and allow it to regulate. While a lot of music is engaging and takes attention, you may find benefit from putting on lo fi, ambient, downtempo music, or you could try brown, pink, or white noise as well.
Once you have slowed down, minimized distractions, and focused on your breath, try observing the world around you. This may be particularly easy while driving, walking, hiking. See if you can alternate between focus on your breath and the world around you. A mantra you may find helpful is to imagine that everything you observe is perfect just as it is. Everything, including oneself, with no exceptions. All is perfect and as it should be. This does not invalidate anything you may be experiencing in life, but is a helpful, fun, relaxing mental activity to try on for a little while.
As you engage with this mindfulness practice there will be feelings and emotions that come up. Allow for these feelings to present and do your best to accept them and hold them lightly. Don't invest energy into any thoughts that come up. Know that the thoughts are coming from the feeling, and will keep the feeling going. By being allowing of the feeling, focusing on our breath, observing our environment, and contemplating a mantra, we are in an active state of healing.
That's it! Give this a try and see if it is helpful in the management of anxiety. A feeling of clarity and purpose often arises when we give ourselves time and space to be a human being, not a human doing. Feel free to reach out and let me know what you think, or if you have any questions. Talk soon!
-JP
