4 easy steps for coping with anxiety & panic
Do you ever find yourself in a panic, filled with anxiety and negative self talk that just digs you deeper in a hole? You feel destined for a life full of failures because your anxiety controls you? This has been my thoughts exactly for so many years. Not anymore. Here are some helpful ideas on how to cope and effectively find relief.
1.) Write your story:
This one is great when you are in a time crunch….let’s say your boss sprung an impromptu meeting on you, where you have to present your ideas to a group of your colleagues and clients. Without time to fully prepare, this can make even the most confident person anxious and scrambling to pull it together.
So rather than going into complete meltdown mode, thinking about how unprepared you are and how stupid you are going to sound….write the story how you want it to happen.
Write your story
Grab a pen and paper and write down exactly how you want this meeting to go. Go into detail on how you feel, where you will stand to present, what you will say, how others react to you. Read this over and over, and really start to feel, what it will be like to have it happen they way you wrote it. This will shift your thoughts to a more positive light of what can happen. These thoughts will create your reality. What you think creates your emotions.
How is this different from an affirmation?
I use affirmations everyday but in a broader sense, stuff like…”the universe supports me”, “I always have enough”. Writing your story is different in that it really narrows your focus of thought down to this specific event on this particular day. To affirm something you are declaring it to be true. When you are writing your story, you are writing it as if it has already happened (past tense). This allows your mind to believe this as truth a lot faster. Let’s face it, when you are in a panic you want to find relief fast. I have used this method more times than I can count with awesome results, just don’t let those negative thoughts a chance to sneak in and take over.
Emotional Freedom Technique (EFT) also referred to as tapping is a great way to clear panic, anxiety and irrational fears about situations. Don’t let your worry about using the wrong words keep you from getting started. By the way you, can tap on your fear of using the wrong words before you start tapping on the issue at hand. Tapping is quick and easy, you can do it anywhere.
Start out by writing a list of the emotions you are feeling in this moment. Then tackle each feeling one at a time. Before each round of tapping identify a number on a scale of 1-10 (1 being little, 10 being the worst) where this emotion falls in intensity. Do one round of tapping and see if that number has changed. You’ll want to keep tapping until the number has gone down to a zero and there is no more charge left. Then move to the next on your list. Once you’ve cleared through everything on your list, do at least one round of positive tapping before you end.
3.) Meditation & Breathing:
Simply finding a quiet place and taking some deep healing breaths (for even 5 minutes) can make a world of difference and snap you out of your irrational fear. If you have more time listen to a guided meditation or try out a simple meditation I’ve come up with to help you connect with your intuition. You will be able to gain clarity and insights on problems areas in your own life. Check out Connect with your intuition through mediation here »
The best remedy for a short temper is a long walk. -Jacqueline Schiff
4.) Go for a walk:
Walking is therapeutic and is great for the body, mind and soul. Simply stepping outside, enjoying the sun and fresh air is enough calm your nerves. Walking has many benefits like reducing stress, increasing your energy and clearing your mind.
Please try these out, you may find one that works really well for you (or all of them). There are always going to be tough times ahead, but it’s great to be prepared with these practical tools that can help you cope in a pinch.