There are many ways to manage strong emotions to incorporate into your daily routine. It’s also important to know what tools you have to calm anxious feelings when you’re in a time crunch.
Perhaps you have a meeting in the next 5 minutes, you’re running late to work, or you’re about to meet a friend for lunch but just received a snarky email from your coworker…
Here’s a quick process on how to calm anxious feelings right now…
Recognize & Understand
Point Out the Judgements You’re Making
Do a Reality Check
Ask yourself a few questions to get back to reality:
“On a scale of 1 to 100, how likely is it that what I’m anxious about will happen?”
“Do I have a good reason to think something will go wrong?”
“Does this situation put me in any real harm?”
Breathe
People experiencing anxiety tend to breathe with shallow, rapid breaths. Try taking a deep breath for 4 seconds, holding that breath for 4, then exhaling for 6. Do this about 10 times or until you feel grounded again.
About the Author
Patrick Cleveland, L.M.F.T.
March 27, 2023