Feelings of anxiety and dread can sneak up on us and cause problems in how we cope with everyday life. It’s actually a caveman instinct triggered by part of the brain called the amygdala, which is supposed to activate when we are in a dangerous situation. Millie found her anxiety trigger when she went into her exam…
What can we do to help counteract the effects the amygdala has on your nervous system in a stressful situation?
Firstly: make sure you are safe. It’s not going to end well if you have a panic attack whilst you are driving. Pull over and address the situation before continuing.
Next: BREATHE!!! Slowing your rate of breathing will slow the adrenalin pumping through your body and will help return your body to its normal state. Try to breathe out longer than in, for example two counts in and four counts out, then lengthen the counts until you are breathing more normally.
Then: Find a self-talk mantra you can use to talk to yourself. It’s kind of like distracting a baby with a toy when it’s upset. The yogi mantra, “Ommmmmm!” is a good one, or try “I can do this!” instead. Record a mantra and other positive messages on your phone when you are calm and play them back to yourself when you’re feeling worried. Be your own voice of reason.
Don’t try to fight your anxiety. Don’t pay it that much attention or give it any energy. Anxiety feeds on negative energy. Acknowledge that it has come to visit. Say, “Hello, Anxiety. I know you are there. Thanks for coming along, but I don’t need you right now and you can go”.
