Check-in, Anxiety Support, 1 to 15 of February 2023

Calming down: Let's share what works for us!

Calming ourselves by our own means, even a bit, is great in itself, we have some tools always at hand to make us feel better.

But it's also important, I think, as a way of self-regulation. The fact that we can do it ourselves improves our self-confidence that we can reduce our anxiety when needed. It's under our control to some extent. This increased confidence might decrease base anxiety even further, in a "virtuous circle".

That's why it's important, I think, to try, learn and practice relaxation and calming techniques. There are many, many of them. Among so many options, it's very valuable and encouraging to know which ones actually work for other people. So we might try them knowing they are not just something written in a book or article, but it works for someone we know.

I propose we share what things work for each of us to calm and make us feel better when dealing with anxiety.

I will start with my (incomplete) personal list, not intended as a recommendation, but as a prompt to share ideas among us:

Meditation: it gives me a baseline for each day and lets me see what's going on in my head from a kind of external "real me" perspective. I sit down on a high cushion, legs crossed on a mat, and focus on my breath.

Cutting down on coffee: I love coffee. But it increases much my anxiety. So I adopted a "zero coffee policy". I have an expresso from time to time though...

Breathing: Emptying totally my lungs, then filling them to the brim and waiting a few seconds before releasing. Repeating some times, at any time of the day.

Stretching: I hold a lot of tension in muscles, particularly in my calves. Stretching releases tension and makes me feel more comfortable and relaxed.

Walking: long walks are at the same time a great release of stress (by exercising) and a distracting, rhythmic activity. Doing it mindfully makes it more effective for me.

Music I use it in two alternative ways; as a soothing background, and as an enjoyable focus of attention, that keeps any other thoughts away.

Awareness: stopping now and then to check what's going on in my mind.

I don't use all these things every day, but frequently, And it's reassuring to me that I can count on them at any time to feel better.

Some Online Resources:

8 Soothing Techniques to Help Relieve Anxiety - University Hospitals:
https://www.uhhospitals.org/blog/articles/2020/04/8-soothing-techniques-to-help-relieve-anxiety

Anxiety management strategies - BeyondBlue:
https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies

Relaxation techniques for stress - MedlinePlus: https://medlineplus.gov/ency/patientinstructions/000874.htm

Relaxation Techniques: Learn How to Manage Stress - WebMD:
https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

Relaxation - Mind.org: https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/

Relaxation Techniques for Stress Relief - Helpguide:
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

Questions:

- What things you do to calm down?

- What other things would you like to try?

- How have you been feeling these days?

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