Many people struggle with anxiety and many people deal with it silently.
But many people don't really have the tools to help them deal with it.
My name's Jacqueline and I'd like to share five tools that I find extremely useful when I'm struggling with anxiety.
Now,
We can have an anxiety attack at work,
When we're in the car,
In traffic,
When we're going to see a doctor or just when we're shopping at the grocery store.
It can happen at any time and if we have some tools in our back pocket,
Things that will help us get through those moments,
Then we're more likely able to deal with the situation.
I know some people who decide not to go out or do anything because of the anxiety and hopefully these will be tools that those and many others can use to help them with their everyday life.
So,
First of all,
When you're feeling an anxiety attack come on,
Look around you and find three or four things that you can see.
And if you're sitting in a group of people,
You can just do the things that are straight ahead of you and those people won't even know that you have an anxiety attack going on.
So,
Look around if you're able or just the things in front of you.
And what I'd like you to do is to describe in your mind their colour,
Their shape and their texture.
So,
Just by looking at them,
Try to notice the tiny details that your mind probably wouldn't usually see.
Those little things about it,
Things that just by glancing at something you wouldn't always see.
So,
Finding three or four things to do this to will give that time to allow the anxiety attack to disappear,
To move away.
Because this grounding technique will help you feel more in control of your anxiety as it turns your attention away from the intrusive thoughts and refocuses you in the present moment.
So,
That's number one.
The second one is have a list of safe people that you can call or text whenever you feel anxious.
So,
By texting or calling someone who you feel safe with,
Who you can talk with,
This will help you move from that feeling of anxiety into a far happier place.
Now,
Sometimes we don't want to talk to people when we're going through that and so therefore that's why texting would be good.
But where I'm concerned,
I like to have somebody to talk to.
It brings my focus quickly back to the present moment.
And so,
I know my group of people that I can call because I've had the conversations with them and they're not going to talk to me about my anxiety.
They know in that moment that it's just chit-chat that I need,
Just something that takes my mind away from the feeling of anxiety.
And so,
When you decide on your people,
Make sure it's not people that complain about things,
That just want to chat,
To moan about other people.
You know the ones.
We've all got those kind of friends.
But those people that really understand what you are going through.
So,
Have their numbers to hand.
Now,
The third one is breathing.
I always talk about breathing techniques and they're wonderful ways of actually bringing you back to the present.
But one technique that really kind of works for me is one that I want to try with you now.
So,
As long as you're not driving,
Let's give this a try.
So,
I want you to breathe in through your nose for a count of four.
One,
Two,
Three,
Four.
Hold the breath at the top for a count of four.
One,
Two,
Three,
Four.
And breathe out through your mouth for a count of four.
One,
Two,
Three,
Four.
Hold the breath for a count of four.
One,
Two,
Three,
Four.
How was that for you?
Just by breathing with intention and taking those deep breaths.
It really does help focus us on the moment and the present.
Because whilst we're taking those deep breaths and doing the counting,
We really can't think about anything else.
And so that's why this is useful to do the counting.
So,
You breathe in through your nose,
Count of four.
Hold the breath for a count of four.
Breathe out through your mouth for a count of four and then hold breath for a count of four.
And repeat this three times or as many times as you need to.
If you still feel at the end of four times that you still feel in the same anxious state or the anxiety has eased a bit but it's still there,
Then just do another round of this.
So,
That really does help.
Number four is PMR,
Progressive muscle relaxation.
This is where you go through the body and you constrict and release various muscle groups,
Which helps to relieve the anxiety.
So,
When we do this,
We do it with purpose so that your attention is only on the muscles and not allowing your mind to wander.
So,
Let's give this a try together.
So,
We're going to start at the feet.
Curl your toes tightly and hold for a count of eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And now slowly release.
Now your thighs.
Squeeze your thighs together tightly and hold for a count of eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And now slowly release.
Now to your shoulders.
Lift and squeeze your shoulders towards your ears and hold for a count of eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And now slowly release.
Now your arms.
Make fists and then squeeze your arms close to the side of your body and hold for a count of eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And now slowly release.
Now your face.
Scrunch your facial features and hold for a count of eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And now slowly release.
There.
How does that feel?
Does your body feel a little more relaxed?
I know whenever I do it I feel so much more relaxed,
Especially around the shoulder area,
Because every now and again when I check in with myself and I think,
How are your shoulders?
How are your shoulders relaxed?
And I realize how tense I've been holding myself.
So this does not help with anxiety at all.
So this is a very good one to do.
And also when you're trying to get to sleep at night,
Give it a try then as well.
It really works well.
The last one of my tips is listen to your favorite happy songs.
By listening very intently to a song,
It's almost impossible for your worries to overpower the music.
So listening or singing the words to a song will help distract you from your intrusive thoughts and help calm the fear center of your brain.
So make a playlist of your favorite songs,
The ones which you know will help you through an anxiety episode.
I have a playlist on my phone called Let's Get Jiggy.
And whenever I play them,
All I can do is focus on the music,
Dance around the floor,
And all my worries seem to have disappeared.
So I hope these have helped you,
Or even one or two of them.
But having tools in your back pocket for when an anxiety attack comes on is the most useful thing that you can do to help your progress.
Thanks very much for listening.
And let me know your tips or things that work well for you.
I'm always interested to hear from you.
Thanks again for listening.
Bye for now.
