Whether you experience panic attacks or a surge of stress and tension on a regular basis, here are some practical things you can review and practice when you’re on the fly or in need.
- Ground yourself. Picture the thoughts you have swirling in your mind as if they are the sparkles in a snow globe that’s just been shaken. Envision the energy settling, from the top of your head all the way down the centerline of your body, all the way to your feet. If you want to take it a step further, you can imagine the soles of your feet having roots into the earth. Notice the sensation of gravity whether you’re sitting or standing.
- Look down at your feet and notice where you actually are…simple as this may seem, remind yourself that anxiety looks to the future and here you are in the present. Now inhale deeply and feel what this breath feels like.
- Observe what’s around. Take inventory of your sensory experiences…what you are hearing, tasting and smelling? You will likely notice that you are actually feeling mostly fine and not in any clear and present danger as your mind may have imagined.
- Tune in. Have you ever tuned into those parts of your body that are tightly clenched and silently asked what they’re in knots about? Given the opportunity, an answer will often emerge…sometimes in the form of a word, colour or symbol and you will acquire the intuitive insight your body wants you to have. Acknowledge your body and breathe into those areas where you are holding tension and consciously encourage them to let go.
- Hummm: If you’ve ever tried to sit silently with eyes closed and meditate, you may be like many who have either dozed off or became frustrated by the bombardment of rapid thoughts. An alternate technique you can try is humming. Sit silently with eyes closed and hum a single long note ten to twenty times. You can sweeten the experience by smiling and holding a beautiful thought in your mind’s eye.
- Create an anchoring thought: When your mind ventures down the path of ‘what if…’ or goes into fear, drop the anchor and in this case it may sound something like this: All is well….or my kids are safe….I have faith…whatever will allow you to return to your calm center.
