6 Ways to reduce Anxiety right here, right now

6 Ways to Reduce anxiety Right here, Right Now. A Mind Map by Arpit Banjara

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6 Ways to reduce Anxiety right here, right now por Mind Map: 6 Ways to reduce Anxiety right here,  right now

1. Take a deep breath

1.1. The first thing to do when you get anxious is to breathe

1.2. Deep diaphragmatic breathing is a powerful anxiety-reducing technique

1.2.1. because it activates the body’s relaxation response

1.3. It helps the body go from the fight-or-flight response of the sympathetic nervous system

1.3.1. to the relaxed response of the parasympathetic nervous system

1.4. Try slowly inhaling to a count of 4

1.4.1. filling your belly first and then your chest

1.4.2. gently holding your breath to a count of 4

1.4.2.1. and slowly exhaling to a count of 4 and repeat several times

2. Accept that you’re anxious

2.1. anxiety is just a feeling, like any other feeling

2.2. By reminding yourself that anxiety is simply an emotional reaction

2.2.1. you can start to accept it

2.3. Acceptance is critical because trying to wrangle or eliminate anxiety often worsens it

2.4. But accepting your anxiety doesn’t mean liking it

2.4.1. or resigning yourself to a miserable existence

2.5. It just means you would benefit by accepting reality as it is

2.5.1. and in that moment, reality includes anxiety

2.6. The bottom line is that the feeling of anxiety is less than ideal

2.6.1. but it is not intolerable

3. Realize that your brain is playing tricks on you

3.1. It has been proven that your brain can make you believe

3.1.1. that you are having a heart attack

3.1.2. but in reality you are having a panick attack

3.2. It has been seen that people having heart attacks and look this ill

3.2.1. on the medical floors for medical reasons and it looked exactly the same

3.2.2. Calmly remind yourself that you are not dying

3.2.2.1. and it will pass

4. Question your thoughts

4.1. When people are anxious, their brains start coming up with all sorts of outlandish ideas

4.1.1. many of which are highly unrealistic and unlikely to occur

4.2. say you’re about to give a wedding toast

4.2.1. Thoughts like “Oh my God, I can’t do this

4.2.2. It will kill me” may be running through your brain

4.3. however, that this isn’t a catastrophe

4.3.1. and in reality, no one has died giving a toast

4.4. Yes, you may be anxious, and you may even flub your toast

4.5. But the worst thing that will happen is that some people

4.5.1. many of whom will never see you again

4.5.2. will get a few chuckles

4.5.3. and that by tomorrow they will have completely forgotten about it

4.6. Ask yourself these questions

4.6.1. “Is this worry realistic?

4.6.1.1. Is this really likely to happen?

4.6.2. If the worst possible outcome happens, what would be so bad about that?

4.6.3. Could I handle that?

4.6.3.1. What might I do?

4.6.4. If something bad happens, what might that mean about me?

4.6.5. Is this really true or does it just seem that way?

4.6.5.1. What might I do to prepare for whatever may happen?”

5. Use a calming visualization

5.1. Picture yourself on a river bank or outside in a favorite park, field or beach

5.1.1. Watch leaves pass by on the river or clouds pass by in the sky

5.2. Assign [your] emotions, thoughts [and] sensations to the clouds and leaves

5.2.1. and just watch them float by

5.3. What we usually do

5.3.1. we assign emotions, thoughts and physical sensations certain qualities and judgments

5.3.1.1. such as good or bad, right or wrong

5.3.1.2. And this often amplifies anxiety

5.3.2. Remember that “it is all just information.”

6. Focus on meaningful activities

6.1. If you were going to see a movie, still go

6.1.1. If you were going to do the laundry, still do it

6.2. The worst thing you can do when anxious is to passively sit around obsessing about how you feel.”

6.3. Doing what needs to get done teaches you key lessons

6.3.1. getting out of your head feels better

6.4. you’re able to live your life even though you’re anxious

6.4.1. and you’ll get things done

6.5. get busy with the business of life

6.5.1. Don’t sit around focusing on being anxious