I am going to give you a couple of things that work for me and the first one is what works best for me.
I am a great believer in staying in the moment which I learned in therapy. Making ourself miserable is how we tend to spend a lot of time in the past or the future. We spend much time thinking about what was and what could have been. And we spend much time projecting into the future and wondering about what may happen.
This way of thinking is indeed a great way to make much of your life a lot more miserable and limited than necessary. The key to solving this problem is of course to live as much as you can in the only moment that you ever really live in and control. This moment right now. The moment that is all there ever was and - probably - will be.
But how can you step away from the thought loops that whirl back and forth through your memories and fantasies?
How do you actually return to the present moment?
Focus on what’s right in front of you, push all other thoughts out of your mind.
This is my favorite breathing technique.
Find a place where it's quiet.
Sit in a straight back chair with both feet on the floor or lie on the floor with a straight spine.
Begin inhaling by expanding the abdomen (let it inflate like a balloon), then move the breath into your rib cage and, finally, all the way into your upper chest.
Exhale by reversing this action; begin at your collarbones and exhale down through your rib cage and into your abdomen. Contract your abdominal muscles as you finish exhaling.
You might find it helpful to lightly place your right hand on your abdomen and your left hand on your rib cage to help direct the breath on its journey.
Begin by practicing for one minute and then gradually lengthen the practice to five minutes.
This technique helps to eliminate shallow chest breathing and encourages full exhalation and inhalation.
Once again, there's no need to push yourself or judge yourself for being anxious. The idea is simply to be quiet for a short time and notice your breath.
Moderator: Osteoarthritis, GERD/Heartburn
Anxiety/Panic, & Depression
*~* https://www.healingwell.com/donate *~*
"When you find peace within yourself, you become the kind of person who can live at peace with others."
Not a mental health professional of any kind