Categories
Anxiety Change Dealing with a Crisis Distress Tolerance Stress

7 Anxiety Relief Techniques That Work

How to Quickly Reduce Stress in a Crisis

Take a moment to look at situations in a stable, rational way and adjust your perspective. Instead of investing your emotions in anxiety and stress, stop, pause and direct your responses to be calm and solution focused. Accept reality without fatiguing or exasperating yourself. Radical Acceptance is an anxiety relief technique to accept reality, even when it’s challenging and downright painful. During my work as a Registered Psychiatric Nurse and Counsellor, I teach others to learn necessary habits needed to relieve stress and anxiety, and maintain healthy mental health habits. The human condition has an ability for joy, love and happiness, but we all face challenges, disappointments and uncertainty along the way as a part of our life journey.

Take Charge and Shift Your Mindset

In this complex and unstable world we need to have tools. Our prehistoric brain highlights fear, anxiety and negativity and works against us. Take charge through daily practice of re-framing thoughts and shift your mindset. Productive thinking boosts self-esteem and puts the clutter of negative thoughts in the trash where they belong. Our primal survival instincts get triggered, scanning in our environment for danger. Then we scare ourselves with irrational fear thoughts such as if the worst came true we would fall apart. We think when we go through a trauma or loss we are alone, but this is not true, our primal nature is to support one another with compassion. Use that same skill to have self compassion towards yourself. This lowers cortisol the stress hormone, and increases resilience during stressful events.

Acknowledge Painful Feelings

Recognize fear thoughts and replace them with safe and comforting thoughts by firmly directing your mind. Change and loss is natural and can lead to personal growth. Uncertainty can mean you’re on the right track and are opening yourself to new opportunities. When you use your imagination during a tough change or painful event to see the good and imagine that you’re creating something better in that space, you are changing the neural pathways in your brain. Acknowledge difficult and painful feelings as they come up and know this will change.

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where stands in times of challenge and controversy” Martin Luther King

Focus on How This Change Brings You a New Perspective

A challenge is an opportunity when you look at it with a brand new perspective. If you are going through a tough change, find the good that came from it. When you visualize a positive outcome and move forward, it does not mean you erase the memory from your mind. You are now focusing on how this change brings alternative possibilities. It may have given you the gift of wisdom, knowing you’re resilient or an increased understanding of yourself. Acknowledge the fear and the courage it took to move forward. Looking for the good does not negate what happened to you. With your eye on a positive outcome you can gain perspective, and this will shift you into a better state of mind.

Develop True Grit During Tough Situations

When you put pressure on yourself to achieve a goal, your brain does its best to step up to the changing conditions. By changing habits, for example, you are perturbing the equilibrium of what was normal. Instead of going into high anxiety after a change, practice calming skills such as deep breathing, which connects you with your vagus nerve. Your reactive brain wants to go back to being the same and fear drives it. Welcome personal growth challenges under pressure to develop resiliency and develop a sense of true grit when the going gets tough. Train yourself to stay calm with forward moving energy. This provides stability during a sudden change or threat in your environment. You can learn how to be productive even during a crisis. This is something that takes practice as our brain is reactive. If you allow it to overreact with challenges, the flood of cortisol and adrenaline can deplete your energy. 

Put the Challenge into Perspective with Others

As humans, we can reassure and support others. Engage your community with empathy by putting things in perspective, as this regulates emotions. Respond compassionately to somebody in distress. Without getting anxious with them respond with caring and connection. If you dive right in and become upset with them experiencing negative emotions, this can cause overwhelm. Respond with genuine warmth and concern expressing compassion. Sometimes bearing witness to their pain with empathy is all that someone needs. Put the challenge into perspective and offer decision-making skills. With practice you can nurture other people in their time of need by offering them the gift of your wise self with your supportive words. Helping others with warmth and compassion releases the neurotransmitter oxytocin, which is a hormone that promotes feelings of love, bonding and well-being. 

Persistence,Courage and Strength

We need determination and endurance in life. Sometimes we need to tolerate pain and frustration, and during this time we need persistence and courage. Practice feeling strong by ignoring past hurt, perceived failures and let downs. Forge ahead and stop giving power to the past. Redirect yourself and focus only on the positive goal you wish to accomplish.

The Heart is the CEO

Remember that the heart is the CEO, and can quickly bring you to a state of ease. Instead of trying to master your worry thoughts ruled by the cognitive part of your brain, learn to re-calibrate to a belief of safety and refuge through regulating your heart rhythm. In my experience, this is the deepest and most permanent way to feel better. When you do heart focused breathing, you put your heart in a coherent state with thoughts of joy, love, appreciation, gratitude, compassion and forgiveness. This is a higher level of thinking which puts your heart rhythm in a smooth even wave. If you stay in a lower level state of anger, despair and anxiety your heart rhythm is in an incoherent state or in a jagged wave which can cause stress-related disorders.

Shift Out of Your Primal Fear State

At any point in time we are in our primal fear state which is the fight flight zone of the sympathetic nervous system or we are in the healing and powerful state of the parasympathetic zone of the nervous system. This means we connect with the benefit of the restorative vagus nerve. Our primal brain limits us with fear, insecurities, doubts, worries and anxieties, as this is the cognitive part of our brain which is a lower level state. When we are overthinking things and getting into a worry loop, this can be mentally draining and effect health. At any point in time we have the choice to shift out of this primal fear state into the higher and healthier state of our heart’s intelligence, connecting with joy, creativity and inspiration.

Call to Action

1) Make it your personal challenge to stay calm despite misfortune and set an intention that you are strong and serene. This prevents our amygdala or our emotion centre from irrational over response. Accept life’s uncertainty and develop a calm response pattern overtime. Stay solution focused and calm when waters get turbulent in life. Equanimity takes training and practice, as our primal brain is normally reactive to keep us safe from harm.

2) Find music with a strong rhythmic beat. Music is a right-brain exercise, where nonverbal creativity, intuition, and perception live. Immerse yourself in a challenging and creative project. Distress and stress are a left-brain activity with solving mental tasks, problem solving and analyzing. The left brain can get fatigued, stressed, and strained. Engage your right brain with creativity to relieve distress.

3) Have compassion for others and use this same skill to have self compassion towards yourself. Treat yourself with kindness and understanding. This lowers cortisol the stress hormone, and increases resilience during stressful events. Compassion releases the neurotransmitter oxytocin, which is a hormone that increases well-being.

4) Sit where you can be uninterrupted for 3 minutes. Close your eyes and visualize yourself calm through mental rehearsal. Imagine what a composed person looks like and have an image of yourself as calm. The breath has both emotional and physical benefits. Oriental meditators believe breathing is the secret to longevity as it eases the strain on both the heart and vital organs. Learn to breathe and stay composed during unpleasant events and emotional upset. Easy, rhythmic breathing patterns can get you through challenging times.

5) Ride the wave with 4×4 breathing until the distress has passed. Breathe in for the count of 4, hold for the count of 4, exhale for the count of 4, hold for 4. Comparable to a wave, the emotion will appear intense, reach its peak, then pass and dissipate. 

6) Seek and find positive experiences for brain health, even in the middle of hardship and pain. Wonderful facts are still around you, even when life is difficult. With practice this builds strength, resilience, and boosts feel good brain chemistry such as serotonin. This benefits brain structure and health.

7) Whenever you are in your monkey mind with your thoughts are racing out of control understand that you are in a primal state and notice your negative inner dialogue. Say to yourself “OK, I am in a primal unhealthy state and I am now going to my powerful higher level state.” Put your hand on your heart, do heart focused breathing and know that your higher level of intelligence lies in the intuitive voice of your heart. Remember, your heart provides wiser counsel than the inaccurate primal chatter of the brain when under stress.

About the Author

Kim co authored the #1 Bestselling book Emotional Intelligence: Mental Health Matters, which provides a set of supportive tools and inspiring stories to help women conquer negative influences, harness the power of psychological wellness and thrive emotionally.For more information go to:

https://www.awomanofworth.com/kim-mowatt

Advertisements