Tricks of the Trade

Hey Healingwell,

I am writing today because I had a rocky morning. Long story short, I woke with a stomach ache and that sent me super scanning. I have been bumpy every since.

I know that one of the key steps in fighting anxiety is to let go of those bad moments instead of fixating on them. Usually I do this via meditation or some breathing exercises. However, I am in public meetings all day today and can't get any alone time for my practices. Does anyone have any "tricks of the anxiety trade" for getting yourself outta that headspace? Perhaps ones that are a little more... subtle .

Hi Jolleg, How did things go? I hope you are feeling good!

I don't have much advice on this, I'm afraid, but would also love to hear suggestions from others. I find a lot of tips make sense and sound good, but I have a hard time actually using them in a moment of anxiety or panic.

J.,

I hope that you are feeling better today!

For me, breathing and postive mantras are key to help me manage anxiety/symptoms...and I can do both without anyone knowing I am using coping skills.:)

My go to mantra when dealing with physical symptoms is:

"I am okay...this is just anxiety making me feel this way."

This reminds me that the things I am feeling are a normal, physical reaction to stress...not some other feared issue/disorder/disease...

Also, the 'Divided Breath' is my go to breathing pattern. It really helps me to focus on the method, stay in the moment, and gives me a sense of control over calming my body and mind.

Let me know if you'd like me to print it for you. (if I've not done so before...I recommend it a lot...*broken record alert!*)

Hope today is awesome for you!

S.C.

Haa haa...can't believe you've escaped it, lol! Like I said, I'm a bit of a broken record about it, since it has helped me so much. Takes some practice...so be patient and keep working at it.:)

The Divided Breath:

Imagine your lungs as having 3 parts. The bottom third, the middle, and top third.

 

On the inhale fill the bottom third first, then the middle and finally the top third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third.

 

Hold the breath in for 3-5 seconds if possible.

 

 Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled. (remember the pauses)

 

Repeat several rounds for a toatal of about 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness

 

S.C.

Yeah it seems to be the 'breathing exercising don't help me' exercise, lol!

It's the only one I use.;p

S.C.