By Christine Harris
Life today moves fast, demanding more and more from us. It's no wonder anxiety has become a common struggle, with over 40 million American adults battling anxiety disorders. However, even non-clinical anxiety that builds throughout stressful days can accumulate and feel overwhelming.
When you notice anxious feelings arising, there are effective ways to self-soothe instead of being swept away in the currents. Techniques from psychotherapy approaches like Focusing Oriented Psychotherapy, Autogenic Relaxation Training, and Dialectical Behavior Therapy can help you get grounded and shift out of anxiety. With practice, you can learn to relax amidst anxious moments.
Tune Into Your Body
Focusing Oriented Psychotherapy teaches that tuning into subtle body sensations can help calm rising anxiety. When you feel anxious, take deep breaths and scan your body without judging it. Notice any tension or unease. Pay special attention to your stomach area, chest, shoulders and face, common places tension lodges. As you breathe and focus non-judgmentally on sensations, they may shift or release. This returns your nervous system to homeostasis.
Imagine a Healing Safe Place
Imagery techniques from Autogenic Relaxation Training also release anxiety. If you feel rising panic, anxiety or muscle tension, imagine lying in a calm, quiet, safe place. Envision somewhere you feel peaceful: a beach, meadow, or even your own bed. Feel the supportive surface enveloping your body. Notice any tension melting away. Allow your senses to be immersed in this safe place - the sounds, smells, temperature. Let this vivid scene bathe your nerves in restful sensations.
Practicing Autogenic Relaxation audio recording once or twice a day for three weeks will train your autonomic nervous system to go into a relaxed state within 30 seconds when you use the technique! Listen to the recording here. It’s less than 13 minutes long!
Observe Thoughts Without Judgment
Dialectical Behavior Therapy highlights how judgmental thinking worsens anxiety. Catch yourself assessing a situation negatively, and anxiety can heighten. Instead, neutralize anxious thoughts through nonjudgmental observation. Notice thoughts arising without labeling them good or bad. Imagine thoughts drifting past like clouds. This separates you from them rather than fueling them. Say “I notice myself having the thought that I am in danger. This is just a thought rather than a fact.” This self-talk through observation defuses anxiety.
Over time, regularly using such techniques rewires your nervous system to have a greater sense of control over anxiety. You realize you can self-soothe and shift your state using your own skills. You don’t have to be swept away in fight-or-flight reactivity. There are always tools available to cultivate your inner calm.
Build Your Strength
- Establish routines: Structure helps manage worry and uncertainty. Follow daily routines for meals, sleep, work and exercise.
- Limit stimulant intake: Caffeine and excessive digital input heighten nerves.
- Use relaxation skills daily: Don’t just use them when anxious. Do deep breathing, stretch, meditate daily to stay grounded.
- Connect with others: Isolation worsens anxiety. Bond with supportive people through shared activities.
- Identify triggers: Notice situations that commonly spark your anxiety so you can better prepare.
- Keep perspective: When anxieties arise, ask yourself, “What is the likelihood this worry will actually happen? What’s the worst case scenario and could I cope with that?” This squashes irrational fears.
You have more power than you think over anxiety. By regularly using techniques that work with your nervous system, body and thought patterns, you build self-regulating skills to rely on when you need soothing. You don’t have to allow anxiety to overwhelm you. Think of it as an invitation to care for yourself. Let it remind you to tap into your inner calm every day.
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