Dealing with anxiety and worry? Need some ways to cope or manage the emotions?
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I've found a way that works really well for me and it is also a skill I suggest to the clients I work with. DISTRACT! DISTRACT! DISTRACT!
People tend to work on NOT being distracted. Typically a person wants to improve their focus and concentration and learn to ignore distractions. Not in this case! If you find yourself getting stuck in an anxious thought cycle, a distraction may be just what you need.
For more on getting stuck in thought cycles see my previous blog post Thought Changing, A Guide
Identify your anxious thought or worry and write it down! Writing it down can make it separate from your body. You are not your worry nor does it need to be the focus of your day. The bigger it becomes the more anxious you will feel and it can even lead to anxious behaviors such as repeatedly checking your phone for a message, looking out the window waiting for someone to arrive, whatever it is you're anxious about. And what's the point? NOTHING!!! We tend to get nothing out of overly worrying. It can be a time waster and produces no positive outcome.
If you find yourself in this situation find a distraction! Find something physical to do! Here's a list of my favorites that help me relieve anxious thoughts or worries.
1) Do laundry
2) Clean something
3) Read a book
4) Go on a walk
5) Play a game with someone (your kids)
6) Call a trusted friend and talk to them
7) Organize a shelf or closet or cabinet
8) Declutter and make a pile of items to give away
9) Cooking
10) Color - see links below for awesome coloring book ideas!
In fact, I just put laundry in and starting typing away to help distract me from a worry and guess what?? It worked!! The thought I had is not the focus anymore and I feel more relieved and at ease. The physical activity of engaging in another task distracted me from the worry and got me out of the anxious thought cycle!
If you look at the list above, there are 5 on the list that create a repetitive or rhythmic physical motion; laundry, cleaning (vacuuming, wiping surfaces), walking, cooking, and coloring. When you engage in these tasks your body physically moves in a repetitive motion. When you do laundry you fold, when you clean you move your arm or body back and forth, when you walk your feet move forward one after another, when you cook you most likely cut or stir something creating a repeated rhythmic motion, and when you color your arm and hands move back and forth. That repeated physical motion of our body creates a calming sensation. It brings a sense of relaxation to our mind and eases the anxiety.
Have you ever held a crying baby? What did you do to calm them? Mostly likely you rocked them back and forth, and back and forth, and repeated a phrase "it's ok" or sssshhhhing sound. Did it work for them? Yes! You comforted them with the repetitive motion and sound. You can create that same movement for yourself in those activities.
What are your favorite distractions? Make a list of them and post it somewhere in you home or office. Maybe on the refrigerator or the bathroom mirror. Next time you feel anxious or find yourself stuck in an anxious thought cycle you will have easy access and a quick reminder of how to handle the emotions and thoughts!
For some fun and calming coloring books try these!
Color Me Stress-Free
Color Me Mindful: Seasons
Color Me Mindful: Tropical
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