Four Steps to Reducing Anxious Moments in Your Body
Four Steps to Reducing Anxious Moments in Your Body
Anxiety can surge quickly, especially when you’re short on time or caught off guard by stress. Having simple tools you can use in the moment can help calm your nervous system and prevent anxious thoughts from taking over. The following four-step process is designed to be practical, fast, and effective—whether you’re heading into a meeting, dealing with a difficult message, or feeling overwhelmed.
1. Recognize & Understand what’s happening by naming the anxiety instead of fighting it. Gently acknowledge it with a statement like, “I’m feeling anxious right now because I’m worried about ___.”
2. Point Out the Judgments by noticing the fears or harsh assumptions you’re making about the situation, then intentionally letting those thoughts go, rather than engaging with them.
3. Do a Reality Check by asking yourself how likely the feared outcome truly is, whether you have real evidence something will go wrong, and if you’re actually in danger. Use factual evidence from past experiences to tell your mind that what you’re worried about may not be as big a deal as it thinks. “Its not a thing until its a thing” – lots of therapy-type people might say that.
4. Breathe deeply—inhale, hold for four (if you like, not required), and exhale through a small hole in your lips, until you’re out of air—repeat until your body begins to settle (usually about 5-10 times). This entire process can be completed in under ten minutes and can help you regain a sense of calm and control by reducing the immediate emotion. The issue that caused it may still remain, but you will be regulated and able to address it.
Get Compassionate & Evidence-Based Therapy
If you notice that you often feel anxious, stressed, or overwhelmed, then you may benefit from evidence-based therapy. As compassionate therapists with a dedication to individualized care, we’ll work with you to give you the tools you need to stay mindful. For more information on our therapy services and how we can help you, click here to contact us today!
