Jump to content
Gillian Sanger

Returning to clarity when anxiety arises

Recommended Posts

  • Administrators

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 4
Link to comment
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
Link to comment
Share on other sites

  • Administrators

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 2
  • Thanks 2
Link to comment
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
Link to comment
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
Link to comment
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
Link to comment
Share on other sites

  • Administrators

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
Link to comment
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.  

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now


Announcements


  • Recent Posts

    • Ahhh....so many thoughts & feelings here; I like what Mooji says, "Stop having Street Fights with your mind", i.e. the moment is here right now! There is a "Cosmic activity"..i.e., being "Chatter, chatter, chatter...The Ego is always trying to Become Something". He goes on to say, "You must be here first, before anything can be perceived". So much to be learned here:                      https://youtu.be/ZmgQW8okUeo ***Very profound!
    • Guest Nahian
      Hello, I found a new way that can help with mediation! Go check it out!! shorturl.at/flACR  
    • Guest Chandra
      Please follow below link to listen mediation Video for free   It will help remove our Anxiety and Help you with quality sleep  1) https://oke.io/TAWou 2) https://oke.io/IZqx 3) https://oke.io/j9FN  
    • Lovely to hear from you Daniel. Thank you for sharing all of this. I am very glad to hear that loving kindness practice has been of great support for you - and withdrawing from the news a bit more. I have stepped away from Instagram for half a year as a way of supporting my wellbeing and reconnecting with inner peace (easier some days than others). I long for deep, honest, open-minded conversation, something that Instagram just does not have the capacity to provide. I'm grateful for connections with new people who I can be my authentic self with and with whom to share those rich dialogues that I long for - those that truly nourish me and remind me I'm supported and connected. The weight of the world is indeed a lot to carry. I feel it, too. I am sending loving prayers your way, Daniel. 💗
    • Hi Gillian and everyone on this thread. I had been worrying and feeling burdened by the state of the planet and the blocks to progress here in the United States. I took stock and withdrew from the nightly newscasts and cable channels. I read a brief synopsis on the internet in the morning and that is it. I am "taking refuge" as advocated especially by Tara Brach. My refuge is in the Loving Kindness Meditation. To me it is a prayer and I pray it often throughout each day. My way of doing that is to address the words to "all that is".  May all that is be filled with loving kindness. May all that is be safe and protected. May all that is be protected from inner and outer harm. May all that is be healthy. May all that is be happy. May all that is live with ease. I can't really describe the sense of relief it gives me to pray this prayer. I recognize it is my way of "doing something" about all the things I care about.  I also have done my own version of RAIN. That has brought some real benefit. I have reappraised my life and relationships. I recognize now the good I did and do and where I failed/fail. I can now live  better with both. When thinking of those who can't see getting a vaccination as a service to all others on planet earth, I say the loving kindness prayer. To Mitch McConnell and those others who oppose any good plan to promote equality and care in America, I say the loving kindness prayer. This is my refuge. I have worked on forgiving those who have caused me hurt or injury. I am making progress. Letting go of anger and hurt is not easy but brings out the energy I used to use to feel those feelings. I am following Rick Hanson's guidance to  soak in the goodness I feel whenever I feel it. He encourages us to let it grow and expand and it is getting easier. That has led me to recognize and be filled with gratitude for everything good that has happened and is happening in my own life and the lives of others.  I enjoy this focus on the good. For me, it is empowering and uplifting. I only spend time with friends who feel grateful as well. I try to share positivity with all those I encounter daily in public by greeting them warmly and wishing them a good day or helping in some simple way. Every simple act seems well received and doing them helps me. At this hour of my life, I have decided that this is what I can do to make life better. Daniel
  • 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.