A New Me Blog
#67 Turn Off Anxiety
Tuesday, February 4, 2025 by Deb Vellines
In the last blog, I talked about ways to de-stress. This blog might seem like the same thing, and it’s similar with a few differences. Stress can produce anxiety. I want to talk about specific ways to turn off anxiety. When we turn off the anxious thoughts, the stress will go down. Chronic stress can affect our bodies and we need to get on top of it.
Some symptoms of anxiety can include rapid breathing, sweaty palms, increasing blood pressure, stomach starts to clench, and shaky voice. Can we turn off these ugly feelings? Maybe not, but we can reduce them.
Body calming techniques can counteract these symptoms.
- Slow deep breathing
- Bear down like having a bowel movement will slow the heart rate.
- Yawning helps.
If you want more details on these, here’s the website.
https://www.webmd.com/mental-health/features/ways-to-reduce-anxiety
- From WebMD come these wonderful ideas. I have shortened the ideas, but visiting the website will elaborate on them.
- Stay in your time zone. Anxiety is future-oriented. Come back to the present, perhaps by asking yourself if there is something to be done right now.
- Relabel what’s happening by reminding yourself the body is activating a fight or flight response. This is good.
- Fact-check thoughts. Rethink fears to help train the brain to come up with ways to deal with the thoughts.
- Breathing slowly can re-center the mind.
- Follow the 3-3-3 rule. Look around and name 3 things you see, 3 sounds you hear. Then move 3 parts of your body. This, too, helps to center your mind and bring you back to the present.
- Do something. Stand up, take a walk, throw away a piece of trash. These actions change thoughts and give a sense of control.
- Stand up straight. This helps the body start to sense that it’s back in control.
- Stay away from sugar. Instead of candy, drink a glass of water or eat protein. This can help the body to recover.
- Ask for a second opinion. Calling a friend and sharing your anxieties out loud can help. Writing down your fears does the same thing.
One thing I didn’t find on any lists but which I find helpful to center me — set a timer for 20 minutes and for that length of time, organize a clutter spot. For me, this usually means a stack on my desk. It might mean a drawer or a closet for you. Somehow my brain feels more organized (less stress and less anxiety) when I organize something. This usually involves pitching something I no longer need. Also, if the task seems overwhelming, the timer gives control – I only need to do this for 20 minutes.
*****
Readers: What helps you to de-stress and feel less anxious? What helps you to quiet your mind?
*****
Dear Jesus, My mind often races with way too many thoughts. Help me to slow down and tackle one thing, one thought at a time. Amen.
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