by: Infinit Care

How to Ease Your Anxiety When Everything Feels Uncertain

How to Ease Your Anxiety When Everything Feels Uncertain

Anxiety is defined by the American Psychological Association (APA) as "an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure".

While feeling anxious is normal, especially now when the world is collectively battling the Covid-19 pandemic, there may be instances when our anxiety disrupts our day-to-day activities.

When you find yourself getting into a state of intense worrying, here are some support strategies that can help you calm your anxiety.

1. Practice belly breathing

This type of breathing helps you relax and reduces stress. Find a comfortable position and allow your shoulders to relax. Breathe in through your nose for about two to four seconds while getting your stomach to expand. Hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds. Repeat these steps several times until you feel yourself calming down.

2. Move your body

Movement can do wonders and it doesn’t even have to be hardcore exercise. Try doing some jumping jacks, stretches, or even jogging in place. While moving, pay attention to your senses. How does the floor feel when you touch the ground? Listen to the sound of your breaths. Feel your movements and focus on the activity to help you ground yourself to the present.

3. Put on music and visualize

Instrumental music and sounds from nature can be soothing. When you put on the music, you can choose to just pay attention to the notes and sounds or do a short visualization exercise. An example would be to think of your favorite place and make a strong mental image of that place. Thinking of the beach? Listen to ocean sounds from your phone and then engage your other senses - imagine the colors of the sky or how the water would feel.

4. Write a gratitude list

Start a daily gratitude list. It’s as simple as picking three things that you’re grateful for each day. Think about the small things and the big things. Did someone give you a cake recipe that you’ve always wanted to try? Write it down. Did your company assure you that you still have a job? Write that down too. Did your child give you a tight hug when you woke up? Write it and remember that there are still many things to be thankful for.

5. Be kind to yourself

When a friend or a colleague is going through a hard time, it’s easy for many of us to reach out and give words of comfort. However, it could be harder to practice on yourself. Start being more kind to your self. You can say reassuring phrases and mantras, either in your head or out loud.

Repeatedly tell yourself phrases like "You can do this!" or "You're giving it your best, just keep going". Don’t underestimate the power of your mind to get yourself through challenging times.

6. Seek help from others

It’s not a sign of weakness to ask for help. If you have friends or family that you can talk to reach out. They’re often more than willing to listen if you invite them in.

It’s also good to consider getting support from a licensed counselor or therapist to help you identify underlying issues and work out long-term solutions to managing your stress and anxiety. If you don’t know any counselor, you may check out Infinit Care's online counseling service.

Self-support, getting reassurance from family, or guidance from a professional are all within your hands. The important thing is that you recognize that you can take steps to help ease those worrying thoughts and lead a calmer life.

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