Anxiety is something that became a pretty much natural thing among young people. And it’s hard.
We worry, overthink too much, and all the support we’re getting from others most of the time is just “don’t worry”.
Ok, thanks. It’s so easy not to worry, how haven’t I tried it earlier lmao?
So it is important to be there for yourself. What’s basically I’ve been learning lately.
And in this post, I’d like to share some 5 general tips and steps that help me a lot while I’m having another anxiety attack.
1 – breathe
Never underestimate the power of mindful & balanced breathing.
When you feel like anxiety is coming up focus on your breathing.
Feel how the air goes through your nose first, throat, and reaches your lungs.
Do this exercise until you stop overthinking and your heartbeat slows down.
While breathing, try to focus only on it, try to let go of all the thoughts. Let it be the most important thing in the world at that moment.
2 – shift your focus
Shift your focus from messy thoughts & feelings on something tangible.
Find around yourself 5 things you can see, 4 things you can hear, 3 things you can touch, and 1 thing to smell.
Focusing on my 5 senses always helps me to “get back on earth” & just calm down.
Also, staring at the wall while taking deep breaths isn’t that stupid how it may sound. Try that and calm yourself down.
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3 – be more compassionate with yourself
It is so easy to start beating yourself up, feeling shame and guilt after or during an anxiety attack.
That is why some gentleness will speed up the process of healing.
Remind yourself lovingly that not everything that you overthink about is true.
Don’t feel bad for deeply feeling things, especially if others don’t understand it.
It’s your feelings and they’re valid.
It’s okay to feel like a mess. So be kinder to yourself.
4 – repeat affirmations
After your body calmed down a little bit, it’s important to calm down your mind too.
Affirmations help a lot.
These are small phrases that help your being and subconscious believe in whatever you want it to believe.
My favorite affirmations to use during anxiety or overthinking:
- “I am safe”
- “I am strong & capable”
- “I will make my dreams come true”
- “I am loved & supported”
- “I am absolutely worthy & enough”
- “My success and happiness are inevitable & hugely supported by God/Universe”
Find affirmations that work for you. Or create them yourself.
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5 – control your bad habits & attitudes
When you’re starting to feel better, it’s important to not fall back into the negative patterns.
After a silent but intense crying in the bathroom, I used to come out as a passive-aggressive b*tch.
I would often yell at my loved ones, be angry at myself and the whole world.
But then I realized it’s becoming too toxic.
So I started to control myself as much as I can.
Of course, at first, it was not easy. But everything gets better with more practice.
Now when anxiety hits, I am more aware of my behavior which allows me to be under control over my being.
I am also mindful of my thoughts, not letting toxic stuff control me.
It is okay if you start feeling some awful emotions after a breakdown. They occur because you got hurt.
But you have to remember that these are YOUR feelings and you’re the RESPONSIBLE one for the way you choose to express them.
So here are some good & healthy alternatives to post-anxiety actions:
- journal. describe how you felt, what you were worried about, what caused you feeling this way, what lessons you’ve learned
- listen to music. but be aware that sad songs might not make you feel any better
- drink or eat something healthy. don’t indulge in bad and toxic food if you know you can get addicted to it
- talk to someone you trust. share your worries & thoughts with someone you love and trust (if you have that someone ofc)
With time, as you grow, you’ll be able to know yourself better & cope with anxieties more effectively.
It’s just a matter of you willing to grow and getting outside of your comfort zone trying new methods of calming down & getting back on track.
I wish you a good mental health!
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