Jump to content
Gillian Sanger

Returning to clarity when anxiety arises

Recommended Posts

A lot of mindfulness-related notions and principles make a lot of sense when we're feeling balanced and, at minimum, 'okay.' But, it can be so hard to embody this knowing when anxiety or fear arises strongly. Does anyone have insights or specific practices that have proven helpful in these instances?

I'm often amazed at how simple breath awareness - even for 10 seconds!! - can greatly reduce any feelings of stress and anxiety when it's risen. However, it's sometimes difficult to even remember this simple trick!

  • Like 2

Share this post


Link to post
Share on other sites

I'm following this discussion & can't wait to learn more tips! I've actually had lifetime struggles with GAD and social phobia. Following a suggestion of trying guided meditations led me here.  :classic_smile:

11 hours ago, Gillian Sanger said:

I'm often amazed at how simple breath awareness - even for 10 seconds!! - can greatly reduce any feelings of stress and anxiety when it's risen. However, it's sometimes difficult to even remember this simple trick!

I'd love to try this. Are there any additional resources for breath awareness you might be able to link me to? (I'm learning!) I did find a fantastic guided meditation but I don't always have 30 uninterrupted min when I need it most. 

  • Like 1

Share this post


Link to post
Share on other sites

I completely understand that! Dr. Andrew Weil explains one simple technique that I've sometimes used before bed - 4-7-8 breathing. You can do it on your own or listen to a video where he guides you through it. I found two videos to explain 1) what breathing techniques do on a psychological level, and 2) him explaining/walking listeners through the 4-7-8 breathing technique.

1) https://mindfulnessexercises.com/dr-andrew-weil-breathing-exercises-health/

2)

 

If you try it, let me know what you think!

  • Like 1
  • Thanks 2

Share this post


Link to post
Share on other sites

Hi Gillian and all.  GAD here as well.  I’m learning that when anxiety is triggered or amped up, I have to calm my nervous system before I can sit, breathe and quiet my mind.  So far I’ve learned two self soothing tricks that work for my nervous system.  One is brushing my hair - even though I have very short hair and hadn’t brushed it in years.  The other is sitting in a rocker for about 5 minutes.  

  • Thanks 1

Share this post


Link to post
Share on other sites

Sometimes when I'm really having bad anxiety...I deep breathe for a couple of minutes and then listen to positive music from yellow brick cinema on YouTube. I suffer from GAD and depression

  • Thanks 1

Share this post


Link to post
Share on other sites
9 hours ago, Suzan said:

two self soothing tricks that work for my nervous system

I like your emphasis on my - what works for each one of us is truly personal! 

  • Like 1

Share this post


Link to post
Share on other sites
6 hours ago, Renee said:

listen to positive music from yellow brick cinema on YouTube

Mmm yes soothing music is so nice. I have found myself lately continuing to go to this one even though there are so many out there

 

  • Like 3

Share this post


Link to post
Share on other sites

Thank you including this topic, GAD, to an open discussion...I’ve suffered from anxiety/panic greatly in past years. Methods that have served much ease over the years for me have been opening up the windows for fresh air or standing in front of a fan, deep breathing with gentle movement, when at home tepid to eventually cold showers with gentle body massaging and deep breathing has also been centering for my mind. 

 

  • Like 1
  • Thanks 1

Share this post


Link to post
Share on other sites

@Judy - Such beautiful simplicity in everything you've mentioned. I really think these simple acts of presence and attentiveness can have profound effects on our mental state. Thank you for sharing!

  • Like 1

Share this post


Link to post
Share on other sites

I have waited to post here because my perception of anxiety is from not facing fear of things.  I am a Capricorn so I analyze my thinking and add empathy, reasoning, love, persistence and I get an attitude change from anxiety that becomes more "Get out of my way, I am coming through, no one is going to stop me."  I realize that there is nothing to be anxious about.  Nothing is as it seems.  No one else can experience what I do but me.  No more anxiety.  

When younger we use to have to run to the shed and shut off the yard light, in the dark.  You know when you think something is chasing you and fright is right behind you:  At an early age I got over that and love being in the dark, in the woods in the middle of the night.  I hunted with my dad and loved the full moon nights.  Coyotes howling, dogs running for coons. 

Sometimes we have a lot of anxiety from things that we were told, showed, teased about and talked to in the past.  So we react with anxiety because, "that's how it's done".   NOT.   I feel it is a "create your own world".  No fear, no anxiety. In slowing down with breathing and meditations I cannot stress how much it helped in this regard.      Blessings

  • Like 1

Share this post


Link to post
Share on other sites

In terms of anxiety, I've become more attentive to the stories that are beneath the experience of anxiety. What is it that I am believing that is making me feel such fear? I've noticed that the stories are frequently tied up in what I think other people's perceptions of me will be, and are related to a deep desire to be approved of and thought well of. The more I make these observations, the easier it is to let the story go and return to the truth that in this moment, all is alright.

  • Like 1

Share this post


Link to post
Share on other sites

Yes Gillian, very well said.  I usually can get anxiety that I have no idea why?  Over that last few years I have adopted the mindset of "I refuse to miss something amazing because of fear.  I have no time, space, or room for fear.  It is unfounded." So when anxiety hits it is amusing because of realizing how freeing it is to "only" satisfy the self, helping others and being present.  Not too much scary stuff.  In my Chinese medicine practice I meditate with this and sit in it at least once a week.  I find if I miss this I have issues.  Better to be covered.  

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


  • Recent Posts

    • For me, Mindfulness is the state.. the intentional awareness of what is present, with equanimity.  Meditation is setting aside time to practice this. 
    • @Paige PIlege How sweet she is! I have two myself and they are so precious 🙂 
    • @Jess MarieSnakes are not my favorite but anything small with lots of legs that move fast scare me.  Like cockroaches, spiders etc.  Just watching the little legs moving all over is so nasty to watch.  I grab whatever is around and smash, smash, etc.   No mercy there.  Sorry little things.  I get scared.   My dreams are scary also, even today. I am surprised I am still afraid of things. 
    • @Gillian SangerIt always is great to "know" that spring will come.  That seasonal "knowing" . a consistency.   A pattern, or habit of Mother Nature.  This helps settle my inner self to believe in things.  I "know" spring will come and the colorful world will burst out.  The buds on the trees and bushes.  White and red, berries etc.  Even the weeds turn a great color and try to exist inside everything else.   Today I walked outside to gather all the puppy toys.  I got her a bunch of beanie toys she loves.  Her mouth is small so she just tries to find a squeaky in it.  It is funny to watch her biting it.  She will run outside with it and toss it in the air and catch it to toss again.  Running in circles.  Run as fast as possible around things outside.  Or a big circle.  She is a Peek-a-Pom.    The ground was wet from rain.  So were the toys but she doesn't care.  she still wanted them.  The air smelled so "good".  Someone must have cut their grass because it smelled almost like fresh alfalfa being cut.  A sweet smell.  Takes me back to my childhood riding on a raker.  I am excited for spring, in about a month now.     Here is Teddy. She is a clown.
    • Boundaries can be difficult.  Learning to uphold my own was very hard to learn.  I always gave, helped, shared and never new about them.  After a few things happened that were not planned, then it became much more apparent.  Growing up our parents help us determine how close people come to us and sometimes what we communicate about and see.   Keeping it short.  I teach now that a boundary helps us know what we can expect to control.  Without being overwhelmed by "everything".  It is much easier to understand a smaller space and not the whole world.  I teach to concentrate on how wide our arms reach.  If we can control what is within this boundary, our self in the middle, then try to go outside this boundary.   For me being empathic I have to stay home to set boundaries.  People have a tendency to come to me and discuss their life issues and want help, find a path to resolution.  Or I feel obligated to help them so I set the boundary.  It is very painful if I do not and want to help the world.  I am trying to control and help myself first.   I do not expect people I do not know to be within my arms length.  Only close loved ones, dear friends.  People I know.      Other boundaries are health, politics and religion.  I limit all these things and rarely bring them up.  I usually don't have to because there are always those who feel the need to.  I feel these are personal items.  I have my opinion on it, but rather than get tangled up and stressed out it is not worth wasting my energy.  AND joining all the organizations that help the planet, animals, and other needy causes.  I understand that they have to be done, but other people are much better able to than I am.  I have no problem admitting that.  Due to my live and events it does not work.  I want to but, no.   I still battle this control of within my arms.  This creates a responsibility.  Sometimes I lack in this area.  
  • Recent Topics

  • Popular Contributors

×
×
  • Create New...

Important Information

We have placed cookies on your device to help make this website better. You can adjust your cookie settings, otherwise we'll assume you're okay to continue.