What To Do Right Away
There a lot of things you can do as soon as you start to feel your heart beat faster or whatever your body when you are anxious. Not every strategy works for everyone.
You want to make sure that you choose something that works for you.
You want to choose something you will be able to practice.
You will have to write it down so you can remember.
You will also have to be patient with yourself- if the one you choose doesn't work, try another way.
Make sure you choose both physical and mental strategies.
Here are some In The Moment strategies that we've tried and use regularly:
Make a list.
Carry around a notebook (put your disruptor on the cover!). When you start to feel uneasy, make a list. This works really well for us. We make shopping lists, wish lists, alphabetical lists, favorites lists. Any type of list that recenters your immediate focus.
Use your five senses.
This is a mental list for times when you can't write (or writing is associated with school and you refuse like some 2nd graders I used to know). This strategy helps you to be present and calm down by naming things you see, hear, smell, feel, and touch. Say it out loud or in your head.
Move.
Speaking of your senses, this strategy will work even if you cannot run away or start dancing or do jumping jacks. If you cannot move your body (because you're in class at your desk or you just sat next to someone and it would be too embarrassing to jump up and stretch) you can feel and really think about what you feel. The distraction will help you calm down.
Here are some ideas:
Close your eyes and breathe.
Breathe through your nose and out your mouth. Have you ever seen those bracelets or bumper stickers that say "just breathe?" That's what it's about. It works.
Choose a Mantra.
A mantra is a saying or phrase that makes you feel happy. It can be simple or silly or even a word that helps you think of something else. We went camping at a really peaceful and beautiful place that we all loved so we'll say it when one of us if jumping off the anxiety cliff.
Close your eyes and think of a happy place.
If you can't remember words when your body is starting to ring the alarm bells, or if you are very visual, think of a place you love to be.
Learn more about Positive Coping Skills and how to get them.
You want to make sure that you choose something that works for you.
You want to choose something you will be able to practice.
You will have to write it down so you can remember.
You will also have to be patient with yourself- if the one you choose doesn't work, try another way.
Make sure you choose both physical and mental strategies.
Here are some In The Moment strategies that we've tried and use regularly:
Make a list.
Carry around a notebook (put your disruptor on the cover!). When you start to feel uneasy, make a list. This works really well for us. We make shopping lists, wish lists, alphabetical lists, favorites lists. Any type of list that recenters your immediate focus.
Use your five senses.
This is a mental list for times when you can't write (or writing is associated with school and you refuse like some 2nd graders I used to know). This strategy helps you to be present and calm down by naming things you see, hear, smell, feel, and touch. Say it out loud or in your head.
Move.
Speaking of your senses, this strategy will work even if you cannot run away or start dancing or do jumping jacks. If you cannot move your body (because you're in class at your desk or you just sat next to someone and it would be too embarrassing to jump up and stretch) you can feel and really think about what you feel. The distraction will help you calm down.
Here are some ideas:
- Feel your cold (or hot) drink and think about a time when you wished you had a cold (or hot) drink.
- Feel the surface of whatever you're near (a table, chair, notebook, sweatshirt, stone, etc.) and think about the texture. You can even carry something small in your pocket for this purpose like a keychain, fidget toy (a great distraction!), or a piece of material.
- Wiggle your toes and think about all the shoes you have.
- Press your fingers together one at a time, and tap out a list. You can spell your name, count your stuffies and name them, tap out the days of the week or the names of the months. You can remember each teacher for each grade, or your cousins' names, or your family's ages. The bonus is that you look like you're trying to remember something you just thought of. This one also works for us.
Close your eyes and breathe.
Breathe through your nose and out your mouth. Have you ever seen those bracelets or bumper stickers that say "just breathe?" That's what it's about. It works.
Choose a Mantra.
A mantra is a saying or phrase that makes you feel happy. It can be simple or silly or even a word that helps you think of something else. We went camping at a really peaceful and beautiful place that we all loved so we'll say it when one of us if jumping off the anxiety cliff.
Close your eyes and think of a happy place.
If you can't remember words when your body is starting to ring the alarm bells, or if you are very visual, think of a place you love to be.
Learn more about Positive Coping Skills and how to get them.
Next Steps
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What your body does In The Moment is part of Feelings and Actions of Thoughts-Feelings-Actions in Cognitive Behavioral Therapy.
To truly manage your anxiety, you need Daily Practice so your body automatically knows what to do when you're stressed. You need to know your Triggers and keep track of what, when, where, why, and how you have anxiety (from Identify). If you keep track of these things, you can formulate a Plan for yourself. The strategies you choose In The Moment will help you practice being calm in situations that make you anxious. Click on the box to see a real life example and learn about Disruptors. |
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