3 Tips to Stop Anxiety from Zapping Today of its Strength
Sir Winston Churchill once said, “I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which never happened.” Clearly this old man wasn’t using stress management and relaxation techniques to deal with his stresses!
How true can this be about how much time we worry about what could be? Anxiety over stresses can deplete the strongest of souls from any strength today has to offer.
The stress of anxiety has the quality of leaching the color and music from even our simplest pleasures. And if you think back on your past worries, the vast majority never came to pass. Think of the wear and tear you endure as your mind non-productively wrestles with “what-if’s,” “should-have-been’s,” and “ought-to-be’s.” What are you missing out on in these situations?
“The Relaxation and Stress Reduction Workbook,” by Martha Davis, Ph.D., offers many stress management and relaxation techniques, of which I will highlight a few.
Tip #1 – Stop and Breathe
Whenever you notice disturbing or anxiety-provoking thoughts, internally shout “stop” to yourself. Imagine hearing a voice with a great deal of sharpness and authority. Shift your attention to your breathing, then begin taking slow, deep breaths into your belly. Next start counting your breaths. As you exhale, count one. As you exhale again, count two. Keep counting until you reach four. Each time you reach four, start over again at one. Try to keep your mind as empty as possible as you focus on counting each breath. Continue this practice until you feel the benefits of these relaxation techniques.
Tip #2 Find that for which I am Grateful
Reflect over your day and select three things for which you feel grateful. You may be grateful for the warm shower you took this morning, a co-worker helping you, your child giving you a hug and telling you he loves you, a lovely sunrise, and so on. Feeling gratitude does not have to be in the big things. Take a moment to relive and enjoy these experiences. Continue to think back over your day and then recall three things you did that you feel good about. Remember, these don’t have to be major feats.
Tip #3 Accept Yourself
Find a place where you feel deeply relaxed and make these suggestions to yourself: “I let go of shoulds… I accept myself for all my humanness… I breathe, I feel, I do the best I can.” Rewrite or recite this mantra in any way that feels more authentic or true for you. Anything will work, as long as it carries the basic message that you accept yourself. Accepting yourself and any reactions you may have to stress is an important part of growth and learning to stop triggers in their tracks.
Whether you read “The Relaxation and Stress Reduction Workbook” or practice these small tips for finding relief from stressful situations, it’s important you offer yourself kindness. Your reactions to difficult situations or people are natural AND normal. But, your ability to overcome them and train your brain to respond differently is normal, natural, and POWERFUL.
If you’re struggling with enacting these tips, or would like to discuss anxiety and its impact on your life, I see patients in my Dripping Springs, Texas office for psychotherapy or online for anyone in the state of Texas.
Serving Dripping Springs, Texas and Surrounding Austin & Hill Country Communities
Leslie Tourish LPC 
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