If you’re feeling anxious…
Here’s a small cheat sheet for you 😉:
🟢 Shoulders back and down: Make room for breathing. Breathe. Right now: deepen your breath and focus on it. Deep inhale. Long exhale. You’re amazing!
🟢 Think about what you will do when the danger is over. Imagine it in detail. You can even write down these plans or wishes.
🟢 Look around: What surrounds you? List the items. What smells are around? List them too.
🟢 Action on taste receptors: Keep something edible nearby and put it in your mouth. Savor the taste, texture, and focus on it.
Continue focusing on your breathing.
🟢 Rituals: Think about what you usually do throughout the day. Repeating daily actions is a great idea. Have you eaten today? When was the last time you washed up or took a shower? Maybe you’re thirsty? Maybe there’s a series you haven’t finished or work you can do? Do it.
🟢 Talk: Even a short conversation with a random person can significantly “switch” your brain if it’s anxious.
🧘 When the anxiety passes, take care of your body: warm up, satisfy all basic needs. Perform a muscle relaxation technique: focus on the sensations in your body and sequentially relax each part of it, from your toes to your jaw and eyes.
❗️And remember: There is a big difference between anxiety and fear. Anxiety is worry about something that may or may not happen. Fear is a very specific concern about a real danger. Please, take care of yourself!
With faith and care for you,
Clinical Psychologist Tetyana Yuzvak