According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.
When anxiety strikes, the world around you can become quickly overwhelming. It’s essential to be able to self-soothe in these instances. But how can you calm anxiety while you’re out in public?
Breath Work
As soon as you feel the anxiety coming on, bring your awareness gently to your breathing and nothing else. Begin to take slow deep breaths. Inhale for a slow count of three hold for a count of three and exhale for a count of three. Slow deep breaths send a signal to your body that you are not under attack, and everything is okay.
Talk to Yourself (silently)
In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.
Visualize
Think of something that calms you, such as a beach or a mountain stream. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.
Carry Lavender Oil
Keep a small vial of lavender oil in your purse or pocket and inhale its scent. You can even rub some between your fingers and then rub on your temples to calm down.
Practice Listening Meditation
Listening meditation can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.
What do you hear?
Let your sense of hearing grow and grow, picking up more subtle sounds. Become aware of these sounds without judgment. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…
It’s a very fun exercise to do. And to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands; it simply cannot be done.
Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.
When anxiety comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.
And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.
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