You can feel the anxiety start to rise, and it’s up to you to break the habit pattern and choose something else.
Here are some steps that to use when overwhelm and anxiety starts creeping in:
Get out of the situation: Take some time on your own so you can anchor into the present.
Breath. Take some deep breaths
Sit: Sit and feel the floor under your feet, the weight of your body on the chair, the air on your skin.
Listen: Listen to all the sounds nearby, taking in the surrounding present area.
Remind Yourself of the Present Moment: Remind yourself “I am [your name], it is 2020, I am [x} years old, I am safe.”
Find Gratitude: Find and name things you are grateful for. Even better if you choose one thing and go deeper with why you are grateful for it. The key is to lean into the good feeling and expand it.
The more you interrupt the pattern of anxiety the easier it will be to override it in the future. Eventually as you continue to anchor into the present moment when you feel the anxiety rising, it will be easier for you to stay present and not get overwhelmed. Repeat this process as often as needed.
- Take a Moment by Yourself.
- Take Deep Breaths.
- Anchor Into the Present with Your Senses.
- Remind Yourself Who You Are and In the Present Moment.
- Find Something to be Grateful for and Expand into that Feeling.