Count your anxiety out
I’m not sure that you can count on not having anxiety, but you can for sure use the simple skill of counting to lessen any anxiety you are experiencing. This technique, like the ones covered over the past few days, is especially good if you feel your anxiety ramping up or starting to spiral.
When you feel anxiety starting to build, or you have a sudden flood of anxious thoughts, you can use counting as a simple distraction technique to lower your anxiety level.
If it’s possible, find someplace quiet and comfortable to sit. Again, if it’s possible, close your eyes before you begin. Take a deep belly breath before you start, then exhale.
I will note, however, that the beauty of this exercise is that you can do it almost anywhere, in any setting or situation, whether sitting, standing, or lying down. So whatever you do, don’t count this exercise out. (Yes, I made that lame joke. You’re welcome.)
Slowly count to 10. You can do this out loud, trying for a slow, even pace. If you know how to count to ten in a different language, you can also try that—it ups the focus level for you, which deepens the distraction, engages your logical brain that much more, and allows your “fight or flight” brain to calm down.
As a variation, you can count 10 breaths. If you choose this method, I suggest counting both the inhale and exhale so you don’t lose count. (Yes, really. Ask me how I know.) To use this method, count as “Inhale 1, exhale 1, inhale 2, exhale 2 . . . “
If counting to 10 doesn’t do the trick for you, you can start over and count to 10 again. Or you can count to 20, 25, or a higher number. Just keep counting until you notice your anxiety subsiding.
Once you are ready to stop counting, take another deep breath and let go of any remaining tension during your exhalation.
Speaking of counting . . . I count 17 tips inside the e-book I’ve created for you, entitled Lower Your Anxiety. It comes with a self-coaching exercise, journaling pages, and even a hydration tracker.
