![]() ![]() This is a technique that you can then use to calm your anxiety when you’re out and about, whether that is at the shops, at work or on the train.Ĭhanging focus can be especially effective if you’re experiencing anxiety at night. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers. ![]() If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. When trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. One other technique that some people use when calming their anxiety is counting backwards. Small things like leaving the room or going outside can be effective. Whenever you are experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction. So, by breathing out for slightly longer than you breathe in, this can help you to lower your heart rate. When you breathe in, this raises your heart rate slightly, and breathing out lowers your heart rate slightly.
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