When anxiety shows up...

Sitting in my office earlier in the week, I had a lot on my mind, but it was a GREAT morning so far.  Some easy movement on the rebounder, stretches, then getting ready to go while dancing to the oldies, yes, I’m that girl.   I was even able to get some writing done on the book before leaving for work, great morning!  Then, traffic was decent, so I was at my office more than a half hour early which was great.   I was able to get all my follow-ups and emails done before the team even made it in, WIN!!  Within the next hour, I felt it, it hit me so quick, if you’ve ever had an anxiety attack, you know the feeling I’m talking about.  That feeling, for me at least, that starts in my gut.  I feel like I can't even take a deep breath, then start breathing through my chest rather than my belly which makes it even worse.  My chest feels tight as though someone is sitting on it and my throat tightens.  An uncomfortable tingly feeling stems from my belly right up my neck.  It feels completely uncontrollable, then the heartburn kicked in.  You should know, I don't get heartburn aside from when I am anxious.  In this moment it was hitting me hard.  All the energy I had from the morning was gone and all of a sudden, I felt completely exhausted.  My body felt gross I felt like I was going to throw up, it came on so quickly.

For years I let these moments take over my thinking and my body.  Before I learned how to recognize and redirect, my thoughts would have quickly went to “what-if this” and “what if that.”  By the end of a day I would have felt lousy and exhausted.   It took over my thoughts and my health for far too long.  Now when it happens, I can generally redirect within a matter of 15 minutes or less.  And, this day was no different.  When anxiety creeps in try this:

• Interrupt the pattern- I call “Bull-Shit” to myself.  Literally I will stop myself and say, no way this is bullshit, you are in control of your body and thoughts.  If I’m in a place with people I may not say it out loud.  And, if the curse word offends you, I apologize but this is my go-to.  For me by doing this, it completely shifts my thought pattern.   It stops the thoughts of anxiousness, worry and overwhelm.  Here is how I do it, focus on those dis-empowering thoughts and say to myself, those are bull-shit.  Then quickly…
• Ask myself, “where's this coming from Jen?”  We know the answer when we take the time to ask the question.  In this moment for me, I let one of the emails from earlier in the day trigger me.  Once I knew where it stemmed from, I put perspective on that email.  In this situation, I asked myself if I was genuine and respectful in my response.   Then I reminded myself that my voice matters!
• To calm my body, I did some box breathing.   Deep breathing has helped me immensely when I get anxious or with panicky moments.  It's as simple as breathing in 5 seconds, holding for 5, out for 5 and hold for 5 seconds on the outbreath.  I’ll do it as long as I need to calm my mind and get my body feeling right again.
• Gratitude-I find something to be grateful for in the situation.  For this moment, I put focus on my gratitude for this person and my ability to feel and redirect. 
• Finally, I read my intentions, a “mini-manifesto” of sorts.  Keep it in a notebook, on your phone, wherever but take time to make it and have it ready when you need it.  Remind yourself all of what is great about you, your strengths, how far you’ve come and build the vision for where you’re headed. 
  

Following these quick steps, in less than ten minutes, I completely redirected it and was back on track for the day.   I think back to the years before I learned how to manage myself and my mental/emotional well-being.  It impacted my health and happiness, there is a better way my friends.  It takes learning, work and focus but if you want it and you’re willing to focus on YOU, do it, you my friend are worth it.  

If these tips help you, please share them to others who may need it.  Together we can bring happiness to others!

Much love,
Jen