3 Techniques to Calm Your Anxious Thoughts
Anxiety is a survival technique. It’s our brain’s way of telling us that there’s something dangerous around us. Anxiety can sometimes be a good thing. But when those anxious thoughts are irrational or affecting our functioning, it’s not so helpful. What are some ways to quiet those anxious thoughts?
Let’s use an example: You said something a bit embarrassing in front of your friend, and your anxiety is now saying, “Why would you say something like that? She must hate you now!”
1) With Socratic Questioning, we challenge these thoughts by asking ourselves to examine the situation. In this example, we could ask:
What is the evidence for and against this thought?
Am I basing my thought on fact or my feelings?
Is there anything I could be misinterpreting?
How could an outsider see this situation?
Has something similar happened before? What happened?
What are some other questions you could ask yourself to help reframe your thoughts?
2) “Playing the tape through” is another way we can quiet the anxious thoughts swirling around in our minds. In this case, we ask ourselves, what is the worst-case scenario and what can happen in that instance. Using our example, the friend “hating” you is the worst-case scenario. How would you handle that? Would you apologize? Go off grid and never speak to anyone again? Give her space? “Playing the tape through” allows for us to zoom out and see the bigger picture and how we might cope.
3) Grounding techniques can aid in breaking that anxiety tape in our brain and bring us to the present. Some grounding techniques include:
Box breathing
Inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds. Repeat four times. Easy!
Meditate
Picture your favorite place. Try to think of it in as much detail as possible. What do you see, smell, and hear?
Use your senses
Feel your feet on the ground, grab a rock and feel its smooth edges, run some water and feel the cold temperature on your hands.
Leslie Beattie is a therapist at Marigold Counseling. Interested in working with Leslie? Click here to learn more!
