4 Tricks to Master Your Anxiety

I started feeling anxious and having mild anxiety attacks after I turned 40. I didn’t really know that was what they were. I just know these mild attacks were causing me to stay in my house more, not show up for things I had committed and become a bit of a recluse. I really couldn’t function this way. I had 4 active kids and I was a room mother and a softball and soccer coach. So, how did I handle my anxiety? I drank. Guess what? That is not the answer. It only works until it doesn’t. Tricky thing about alcohol. It seems like it is fixing the problems while all along it is making the problems worse.

So, in my quest to get better I started reading material on mindfulness and meditation. I mean, I’m pretty good most days, but some days, it just feels like an effort to get up early, find a quiet place and meditate. In this journey though, I have found some helpful tricks to get past the anxiety attack without needing a drink.

1. Run your hands under warm water. This is awesome. There is something biological to this, I don’t remember what it is, you can look it up. It is so soothing to warm your hands. Make the water as warm as you can stand it and put your hands underneath. I promise you, it works.
2. The color game. Before you head out the door, decide on a color. Today’s color is blue. Every time you see blue throughout the day, in your mind say, “blue”. It brings you to the moment. It is a great trick for keeping your mind present and not all over the place.
3. Say it out loud. Nothing takes the power out of anxiety than acknowledging it to someone. If you are in some group — I know there are many — I belong to a sober group, a writing group, a group for women over 50 and a group for people with depression. These are usually private and I can say what is causing my anxiety out loud. “A burden shared is a burden halved”. Something like that. It really helps.
4. Breathe. What? You’re breathing or you wouldn’t be alive? Duh. I know that. How about intentional breathing. Breathe in 4 counts, hold 4 counts, breathe out 8 counts. There are many variations to this, but this is the one I do. I do this at the dentist’s office. I do this when life seems out of my control (which, I mean, it always is). It brings you back to center and keeps you just in that moment. Best. Trick. Ever.

You don’t have to be a yogi to experience mindfulness. Staying in the moment does require practice, but these 4 tricks can really help you get started. I mean, as long as you are here, BE HERE.