When we’re rushing around all over the place it can be difficult to find the time and the space to stop or slow down. Many of us run on autopilot, and this is when things can get out of control very quickly. Do you ever find that you’re holding your breath with your shoulders touching your ears whilst driving in busy traffic? Or start to feel panicked in crowded places? These are just a couple of situations where it’s all too easy to lose control and spiral into a full-blown anxiety attack.
So how can you make sure you keep yourself calm when your situation or environment makes it difficult to relax? Well, the first, and perhaps most obvious thing is to breathe, but sometimes the situations we find ourselves in can cause us to feel so breathless and anxious that we forget to breathe in, or to let a breath out at all.
If this is the case, here are a couple of quick tips for relaxing when you’re on the go. If you’re able to, find a place you can stop, and sit down if possible. Take note of the things around you. You could try counting all the times you see the colour red, or any colour of your choice, so long as it stands out. Perhaps you try to find something specific that matches the environment you’re in. For example, if you were in a busy train station you might choose to search for a particular platform number, or in a shopping centre you could look out for bags from a certain shop. My tried and tested method is to look for things of a certain colour as this is easily applicable in any environment. You may also want to focus on things that you can hear or smell.
Looking for things in this way works because it takes your attention off of yourself. It causes your brain to slow down as you try to solve the puzzle, moving your nervous system away from fight or flight mode and back to a calmer state. If you are somewhere where you’re not able to easily stop and sit down, or take yourself out of that environment, like driving a car, or using public transport, then it can help to have a small toolbox of things that work to help you de-escalate any rising feelings of anxiety.
I find that counting really helps, and it’s something I suggest to many of my anxious clients. Slowly counting up to ten, over and over again or counting down from 50 or 100, remaining conscious of your breathing gives your worried brain a task to do and slows any spiralling thoughts or concerns. Counting is a great tool for overcoming anxiety but, as with anything, it does take practice. The first few times you try this, you may find that you become easily distracted and struggle to stay on-task, but simply picking back up where you left off will help you to get better over time. After all, the true art of meditation is not to simply sit there in a state of true peace, but to recognise when your thoughts start to wander and let them go with ease.
The demands of modern life can take a real toll on your mental and emotional health. By working together, we can help you recognise and understand the sources of your stress and anxiety and how they affect you. Then you can develop coping strategies and build the inner strength needed to face life’s challenges feeling empowered and in control.
If you’d like to learn more, you can book your complimentary 15 minute discovery call here.