Dealing with Anxiety
“Are you worried about tomorrow?” Just try to focus on today, says Diana Winston, director of mindfulness education at the UCLA Mindful Awareness Research Center.
Have you had a panic attack or suffered a bout of unruly anxiety? I think most of us has. There is a couple of really good tips to get you of this state fast.
- It may seem a bit weird to you but you must name it. What this means if you are all of sudden feeling a tightness in your chest an over all feeling of distress, sit back and say “I am having a panic attack” Once you name it, you can handle it. Now thank the panic attack because now you know your fight or flight system is working.
- Immediately after naming and thanking your stressor, take 3 deep breaths Harvard university studies show : Shallow breathing hobbles the diaphragm’s range of motion. The lowest portion of the lungs — which is where many small blood vessels instrumental in carrying oxygen to cells reside — never gets a full share of oxygenated air. That can make you feel short of breath and anxious. Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, this type of breathing slows the heartbeat and can lower or stabilize blood pressure.
- Mindfulness forces us to be in the now. Looking forward at this time of uncertainty will cause more panic attacks focus on what you have control over. A sample of mindful mediation is below
If we are in the moment mindfulness will help us handle the difficult situations we find ourselves in. Mindfulness has been proven to alleviate stress and calm the nervous system.
Find a comfortable place, push the play button below to take yourself on a 3 min guided Mindful meditation