Waiting and Worrying: We’ve all been there: you’re stuck in a waiting room, and the minutes seem to crawl by as you worry about what might be happening.
It’s hard to keep your mind racing when waiting for a doctor’s appointment or the DMV. This is tough for anxiety issues. As a therapist, I’ve seen many people with anxiety.
One of the most common symptoms is an inability to stop worrying, especially when there’s no apparent reason to worry. It can be frustrating and overwhelming, making it hard to focus on anything else.
If this sounds like you, here are some steps to help you manage your anxiety until your next therapy session.
Waiting for something stinks, especially when it’s for something that causes you anxiety. But how do you make the wait fun? How do you stop worrying? Check out these techniques to relax.
Introduction Any time we’ve got to attend, several people get nervous. Nervous. One of their minds fills with black situations, and everyone forms a what-if.
Suppose the outcomes are bad. Negative? What if I don’t pass? What if I fail? Again? When can this wedding finally—and formally—be over? We attempt to specialize in our work.
Waiting and Worrying: However, the negative thoughts surround the United States, sort of like a pack of wolves. We tend to relax; however, we feel too tense and tight.
We would like to have a solution. However, instead, we tend to wait. And wait. Many situations in our lives involve a waiting period, which can cause anxiety.
Awaiting anything from imaging results to a loved one’s recovery, divorce finalization to the estate settlement of a deceased parent.
Waiting and worrying will trigger our fight-or-flight response. “Activating this technique often, daily or maybe for a week, shows emotional and physical exhaustion.” Ferreira, above, PsyD, is a psychotherapist in Bend, Ore.
A United Nations agency focuses on anxiety. Once we’re in fight-or-flight mode frequently, she said it would cause sleep disorders, stomachaches, and elevated pressure levels.
Worrying is also futile. “Worrying doesn’t accomplish anything except feeling terrible,” says Alyssa Mairanz, LMHC, a therapist in New York City. The United Nations agency focuses on anxiety and stress reduction.
But you almost certainly grasp that worry isn’t helpful. And you almost certainly understand that it only hurts your health.
However, you might not stop. Ferreira and Mairanz offer seven tips for lowering anxiety while waiting.
1. Stimulate your senses. “Activating your senses reduces severe emotional feelings,” Mairanz stated. (Read more here.)
She shared various stimulations you can try, such as facewash with cold water. Take a scorching tub.
Eat one thing, salty or bitter. Interact in intense cardiopulmonary exercise.
Clench numerous components of your body, so unleash them. For example, “Clench your hand tight, hold for many seconds, then unleash.” 2. Pick a healthy distraction. Pick an associate activity to try and do, like painting, observing TV, reading a book, or being attentive to music, Mairanz said.
“Target your chosen activity, and don’t let your mind stray.”
3. Take deep breaths. It is Mairanz’s favorite, thanks to applying deep breathing (and it’s super simple):
1. Close your eyes and relax.
2. Inhale, count to 5, so exhale.
3. Repeat as typically as you would like.
4. Remember that you can sell your breath — and so your calm — anytime.
Of course, it’d not desire it. However, even one deep breath will facilitate. 4. Recite valid words. Mainz advised reciting a mantra or encouraging phrases to yourself. She gave examples:
1. I am tough and fearless and may survive.
2. I suffice.
3. My self-belief 4. I am to blame for however I feel, and I select to feel calm and relaxed these days. 5. I am worth it. Ferreira noted that her purchasers notice comfort in reciting the Serenity Prayer: “God, grant M.E.
The serenity to accept the items I cannot modify, spirit to vary the items I will, And knowledge to understand the distinction.”
In addition, this quote from the Grand Lama helps Ferreira ease her anxiety:
“If you’ve got concerned of some pain or suffering, you ought to examine whether or not there’s something you’ll be able to do regarding it.
If you can, there’s no have to be compelled to worry about it; if you can not do something, then there’s no have to be compelled to worry.” 5. Practice self-compassion Ferreira adopts self-compassion investigator Kristin Neff’s method: Cup your face or place your fork over your heart.
“This may be a difficult time,” acknowledge the situation. “Everyone suffers,” you can remark to help normalize your emotions.
Finish with “May I be tranquil” or “a soothing term like happy, serene, or safe” that works for you.
6. Live mindfully. “Staying present-focused is the key to controlling anxiety,” says Mainz.
She said that daily active attention prepares the U.S.A. for times of distress and creates resilience.
Give tasks your undivided attention.
The sound of water hitting each dish is an excellent example of this.
7. Keep living your life. Ferreira’s customers think they have to put their lives on hold until they respond.
“When we’re upset, scared, or apprehensive, we must hide. But seclusion nurtures fearful thoughts.” It only makes the U.S.A. more anxious and alone.
So “keep doing what you’re doing,” Ferreira said. Do what you’re interested in with whom you’re interested in.
Keep going to church, the gym, yoga, and so on, and don’t stop.
Because even if you don’t like the outcome or the results, you’re not likely to regret having sweet moments while you wait. Waiting is tough.
It suggests relinquishing management. It suggests that living in uncertainty.
However, worry isn’t our only choice, even supposing it will appear to be its, even supposing its pull is thus powerful.
Attempt these seven methods. Notice what significantly supports you.
Final Thought: If you’re one of the millions of people who struggle with anxiety, I have some good news for you: there are things you can do to help.
In this post, we’ve examined a few cognitive-behavioral techniques to help manage anxiety.
These techniques involve changing how you think and behave to reduce your anxiety levels.
They may take some practice, but they’re worth it. So stop worrying and start doing these three things today.
