We’ve all felt that feeling of panic, like our heart is racing and we can’t calm down. Often times it’s just a momentary feeling in our stomach. The sinking feeling… you know the one I’m talking about! But sometimes it’s something more, something that lasts much longer. Knowing what to do when you are feeling overwhelmed can make a huge difference in those panic moments. Here are five methods for calming near to my heart.
1) Breathing
I know. I know. You knew this was going to be suggestion number one. I’m also aware that when you’re in the moment, there is nothing more difficult than to catch your breath! However, deep breathing slows your heart rate and sends oxygen from your lungs to your bloodstream. We need that oxygen friends!
I have found great relief with 4-7-8 rhythmic breathing:
When starting out, try no more than four cycles in a row.
- Exhale all the air from your lungs
- Through the nose, breathe in slowly for 4 seconds.
- Hold your breath for a count of 7 seconds
- Exhale all your breath through you mouth for 8 seconds
- Repeat
Remember, with any rhythmic breathing technique, make sure you are in a safe and comfortable location and always stop if you feel lightheaded or dizzy.
2) Body Scanning
Sometimes, acknowledging the location of the anxiety helps to relieve it. After all, what we resist, persists!
-Close your eyes and begin at the top of your head. While maintaining a soft but constant breathing pattern, scan each part of your body in your mind. Become aware of any tension or discomfort and when it becomes obvious to you, breathe into it. Truly feel into it and allow yourself to release it through the breath. When you have reached your toes, if needed, begin your scan again!
3) Mantas
Creating a hiccup in the thought patterns of anxiety is an incredibly powerful tool. Often when we are overwhelmed our minds focus on and repeat the triggering scenario. A mantra, can break that cycle and bring in affirming energy.
-Begin with a deep breath (here we go again, with the breathing!) affirm to yourself with something like the following, or, one you feel personally drawn to:
-“In this moment, I am safe”
-“Everything happens for my highest and greatest good”
-“I love and approve of myself”
-“I trust the process of life”
4) Journaling
It is incredible how the notion of “getting it out,” can be so powerful and productive!
-Find yourself a journal or any piece of paper and just start writing. Write without judgment, write without reading, just begin to allow the stream of consciousness to flow out of you. It’s important that you do not actively think about what you are going to write, just allow for it to spill out and on the page. Allow for release!
5) Distraction
Music, reading, fresh air, grounding, all of these activities are beneficial when they break you out of the cycle of anxiety. Moving your body in a new way, if you’re laying in bed, get up and jog around the room. Find a pose or a moment that makes you feel strong, or that makes you feel silly. Dance, oh just dance like no one is watching, as you allow your body to flow to the music and change your current mental state.
It’s so important to remember that anxiety is a temporary feeling and these five tips can help you get through some of the toughest moments! Each person and every situation is different so some methods may be more applicable than others. What is most important is that you know that you are safe and while it may not feel like it in the moment, it will indeed pass.
Until we connect again…
<3, Prue
I’d love to hear of any tried and true methods you have learned on your journey.
Always feel free to respond to my emails and let me know how these have helped and any other methods you love.