2 Ways to Mindfully Calm Your Anxieties
Experiencing some amount of worrying or anxiousness before a big event is not unusual. Like an exam or a job interview, or it very well could be days ahead of your wedding. Because the truth is worry and anxiety affect most of us. Yes, it's also true that a bit of pressure is not a bad thing. It helps us by keeping us cautious and focused. However, the aspect of anxiety we are concerned with today is the one that has the potential to take over your daily life so much so that it disrupts regularity.
But before you jump to conclusions, did you know that anxiety is one of the most common mental health issues that impact people worldwide? The rough estimation of people living with anxiety issues globally is between 6-18 percent. So, you are not alone when it comes to dealing with excessive worrying or anxiety. And what's more, there are a host of things that you can do to ease off its symptoms. Mindfulness is one such technique that positively impacts people living with anxiety disorder.
Here are a few ways how mindfulness can help you calm your anxieties. Read on to learn more.
1) Noting, Naming and Accepting your Emotions
It's a human response to shut down or avoid negative emotions. Ignoring these emotions rarely helps in getting rid of them even if it does help momentarily. There's always the risk of these ignored emotions bubbling up inside only to explode at a later time, causing an emotional shutdown or resulting in far more intense feelings than before.
One of the helpful ways of dealing with this is mindful acceptance. You can begin by acknowledging the initial feelings by observing them. Having done that, you can further label or name your emotions. It's helpful to be gentle with yourself and ask yourself questions, such as - "how am I feeling?" "Is it anger, shame or guilt?" What's crucial is to understand that although you are noting and naming your emotion, You are not the emotion. There's a difference between - "I am feeling angry" and "I am angry." This enables you to change your reactions to your thoughts. It's not easy, but it is very doable. With repeated practice, you will become better at observing and identifying your thoughts. Mindfulness here allows you to ground yourself further. It helps you witness your anxious and troubling thoughts for what they are: speculations about the future. More importantly, it allows you to sit with these emotions peacefully without the need to push or pull or run away from them. Hence creating a space for your thoughts, forming a new relationship with them.
2) Recognize the Impermanence of Your Emotion
Another excellent way to help ease anxiety through mindfulness is to recognize your emotion's impermanence or its short-lived nature. Now that you are slowly learning to sit with your feelings, observe them, label them, and show them acceptance. The next step is to gently remind yourself that these emotions are here for a short period, and soon they too will disappear. It's helpful to maintain the observer status while you do this. You can further encourage the processing of your emotions while being kind and loving to yourself. Compassionately dealing with oneself additionally allows you to dwell on questions. Some helpful questions to ask include, "what do I need right now?" or "How can I help myself right now?" With kindness and love, you will be able to forge a deeper connection with yourself and your emotions. So, the next time these emotions flare up, you are not only equipped to handle them better. But more essentially, you do not feel as if you are alone without any support.
We understand that mastering these skills will not happen in a day. But with practice and intention, you will be able to manage your anxiety better. What's more, if you find that practicing mindfulness is not helping you, there's no reason to panic. There are other options. It's beneficial to know you can seek professional help. A trained psychologist can work with you and help you manage and understand your anxiety. Remember that there is a lot of help out there that can positively change your relationship with your anxieties.
If you're looking for a therapist near Sherwood Park for anxiety and stress counselling, Ward & Associates Psychological Services is here for you. We specialize in individual counselling for adults, teens, and children and couples counselling and trauma counselling for first responders. We also offer online therapy for clients residing in Alberta. Contact us to learn more about our services or to book an appointment.