Do you ever feel amped up? Wound up or restless? Anxiety is a drag. Feeling amped up can happen to everyone at some time in life. This is one way that anxiety presents itself. How you deal with anxiety is what makes the difference. How do you soothe your overexcited mind?
What Is Anxiety?
Let's see what the experts say. According to anxiety.org: Anxiety is the reaction to situations perceived as stressful or dangerous. "The amped-up feeling and restlessness you may feel can be manifestations of anxiety. The world we live in and the hectic pace of our society often leaves people feeling this way. Many wonder how they can learn to relax.
Symptoms Of Anxiety:
- Feeling restless, wound-up, or on-edge
- Being easily fatigued
- Having difficulty concentrating; mind going blank
- Being irritable
- Having muscle tension
- Difficulty controlling feelings of worry
- Having sleep problems, such as difficulty falling or staying asleep, restlessness, or unsatisfying sleep
(According to nimh.org)
How To Soothe Your Amped Up Mind
Be Here Now
Anxiety can be described as worrying about something that is in the future. Be here now: What's happening at this moment? Bring yourself back to the present. This can be done by doing a task that requires all of your attention. For some people, this might be an art project. Others might find relief from a sport that demands all their focus. For others pausing and reflecting on being present is enough. Find what works for you to bring you into the moment you are in right now and relax your intense emotions. I always look at my feet and tell myself, this where you are. Be here. Then I picture myself with a snow shovel in a foot of snow. You need to shovel snow, not buy a ticket to Florida. This centers me in the present moment.
Take A Break
Sometimes you need a break. Get out of town, take a day off, or go for a run. Move your body and breathe fresh air. A change of environment or even a change of routine can refresh the soul and relax the mind.
Check-In
Ask yourself if what you are anxious about is reasonable and logical. Check-in. Ask yourself if whatever is happening at this moment is even worth investing your energy in. This allows you to train your brain to develop a rational way to deal with your anxious emotions. Developing these habits prepares you for the future when you have a similar experience. Having a contingency plan will help you feel calmer at the moment.
Meditation And Deep Breathing
Deep breathing will help you relax. Meditation or breathing exercises help; both are excellent relaxation and focusing methods. Search online for various methods to try. Yoga, group classes, or individual practice may help you with relaxation and self-soothing. All of these activities are excellent for your wellbeing and overall health.
Reframe
Changing the way you look at a situation can change the way you feel about it. A change in your outlook can be achieved by intentional acts. Over time it will happen automatically. According to a study: "Appraisal theories of emotion suggest that it is an individual's subjective appraisal of an event—that is, its' meaning and significance—rather than the event itself that leads to a specific emotional reaction." (Seeing the Silver Lining: Cognitive Reappraisal Ability Moderates the Relationship Between Stress and Depressive Symptoms, Allison S. Troy, et al., 2010)
How you look at an event can change your emotions about it. If you have a balanced, calm mindset, it will take more for you to feel excited. You will have better distress tolerance and be better able to handle emotions that arise.
You can learn to calm yourself using small changes to daily habits and to reframe your thoughts. Implementing some of these practices will help you develop techniques to increase relaxation in your everyday life, de-stress, and improve your mental health.
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Comments
Wow. Excellent article Lefty and it came right on time. Sometimes I am so out of the moment that I do not even realize I was experiencing anxiety until after the fact. I am going to emphasize increased focus on staying in the present when I get rattled next time. Thanks Lefty!!
Good article Lefty, especially in these times with added stress and anxiety. Running is the thing that helps me the perhaps the most. Morning meditation is also extremely helpful, but I'm not doing it as long as I need to. I still think those extra 10-15 minutes of sleep are valuable. Any tips on how to get up earlier and make meditation a priority? I also like the grounding technique for anxiety. When the anxiety comes, bringing yourself into the moment, taking a breath, saying whatever you see out loud. These are some things that have helped me.
Nice D!! I'm gonna focus on staying planted in the moment when I get rattled as well. Let's discuss!!
Yes. This is a topic we can share some accountability on.