3 Ways to Calm Your Anxious Mind
Normally, I start a post with something positive – something that provides hope. Not today. Today, I start with the truth and a little tough love.
So here it is… Your mind will always think. Constantly. All. Of. The. Time. You can’t stop your mind from thinking. That’s what minds do. It means you’re alive. Oh, and those thoughts you’ve labeled as negative…you can’t stop those either.
Are you still reading?
Here’s the good news. You can control what thoughts you entertain. Just because you think it doesn’t mean it’s true. It also doesn’t mean you need to inspect it, consider it, judge it, or replay it over and over again.
Below are 3 ways you can calm your mind starting right now…
Grounding by using your 5 senses
What to do: Name 3 things you see, feel (as in can touch), smell, taste, and hear.
What this looks like: Wherever you are, notice what you see. What colors are in the area? What shapes do you see? Are you able to feel the shoes on your feet or your bare feet on the ground? Can you feel your clothes against your body? Keep going until you move through all 5 senses. It’s OK if you can only come up with one answer for a sense.
How this helps: Noticing what you’re experiencing in the here and now brings you into the present moment. By choosing to focus on the present instead of your thoughts, you’ll experience a moment of peace.
Caution: This activity is not meant to take away feelings or thoughts. It’s also not a one-time cure-all for thoughts and feelings.
Give it a little space.
What to do: Notice what you’re thinking. Say to yourself or out loud, “I’m noticing that I’m having the thought that…I’m not good enough or whatever your thought.” Sit with it for a minute.
What this looks like: Try not to argue with it or believe it. Notice that it’s a thought. They are words strung together to form an opinion that becomes a story we tell ourselves.
How this helps: In that moment, you have created distance from your thoughts.
Caution: This does not make thoughts or feelings go away. The goal is to notice and gain a greater understanding that you are not your thoughts and that thoughts change often.
Gain a little perspective.
What to do: Visualize the words of your thoughts on a banner flying by in your mind. It can be one long banner or one word per banner. It’s your choice.
What this looks like: Observe the words on the banner. Try not to judge the thought but rather notice that your thoughts are words.
How does this help: You’ve created a different perspective. You’re the observer, looking at your thoughts as words with attaching a meaning.
Caution: This is the same as all the others. This does not make thoughts or feelings go away. The goal is to practice being an observer of your thoughts instead of an active participant.
No time to wait. Need something right now?
Wrap an ice pack or bag of frozen peas in a towel and apply to the back of the neck. The cold is believed to stimulate the parasympathetic nervous system, sending the message that you’re okay. Think of it as a way to literally “chill out.”
Move your body. This will look different for everyone, so do what’s most comfortable for your body. You can shake or wiggle from head to toe, bounce your legs, go for a run, do jumping jacks, squeeze and release your hands, or whatever way you’re able to move your body safely. Moving your body is a way to work with the concepts of the “flight” and “fight” aspects of flight, fight, or freeze in anxious situations.
Exhale. Oftentimes, high anxiety equals holding our breath. Deep breathing, although extremely useful, will be of no use to you at this point. If you’re holding your breath, you first need to exhale. Sighing or blowing out are great ways to accomplish this.
Warm your hands. Warming our hands or bodies is another way to reset the parasympathetic nervous system. You can do this by holding a cup of warm water (not hot) or even snuggling under blankets.
I provide therapy services for stressed-out and overwhelmed people who mostly have their shit together and tend to overthink or give up until exhausted. There’s a tendency to place other people’s needs ahead of their own, limit themselves due to the fear of being judged or criticized, and, in the process, lose the connection to themselves. Sounds like someone you know…maybe you?
Are you ready to live confidently and authentically? I can help. I invite you to reach out and schedule a 20-minute free consultation. I can be reached by phone at 843-592-3998, by email at sheila@heart-mind-soul.com, or through the contact form on my website at https://www.heart-mind-soul.com.
