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How to calm Anxiety and Worry

When anxiety or worry start to overwhelm you, it’s crucial to take a moment to pause and understand what you’re feeling. Here’s a simple guide to help you navigate those moments:

1. Identify Your Feelings: Stop for a moment and ask yourself, “What am I feeling right now?” Sometimes, emotions can be complex and hard to define, so it’s important to clarify exactly what you’re experiencing.
2. Allow Yourself to Feel: Embrace your worry and anxiety. Don’t try to suppress or deny these feelings—accept them as they are. Acknowledge that it’s okay to feel anxious; trying to fight it can often make it worse.
3. Listen to Your Anxiety: Engage with your anxiety and ask it, “What message do you have for me?” Listen to the immediate response. It could be telling you to ease up on perfectionism, address underlying problems you’ve been avoiding, or seek more control over your surroundings.
4. Create Structure and Routine: Establishing a daily schedule can provide stability amidst uncertainty. Whether it’s organizing your workspace, sticking to a regular exercise routine, or setting achievable daily goals, structure helps anchor your mind in the present moment.
5. Move Your Body: Schedule time for daily exercise. Physical activity not only benefits your body but also shifts your focus away from anxious thoughts. It reminds your brain that you have agency and can take action.
6. Support Others and Connect: Reach out to others through phone calls, Zoom, or FaceTime. Social distancing doesn’t mean emotional isolation. Supporting someone else can alleviate feelings of loneliness and strengthen your sense of community.
7. Embrace and Thank Your Anxiety: Once you understand the message your anxiety is conveying, embrace it with gratitude. Recognize that your worry is trying to tell you something important. Embracing it can shift your perspective and turn anxiety into a constructive messenger.
8. Practice Self-Compassion: Give yourself a hug or a kind word. Self-love and compassion are powerful tools for soothing anxiety. Acknowledge your strengths and remind yourself that you’re doing your best.
9. Release and Let Go: Take a deep breath and release the tension and worry. Visualize letting go of these feelings as you exhale. Allow them to flow away from you, freeing yourself from their grip.

By incorporating these steps into your routine, you can develop a healthier relationship with your anxiety and worry. Remember, these feelings are natural responses, and learning to manage them can lead to greater emotional resilience and well-being.