How can I help calm down my anxiety?

Hi, 

Thank you for taking the time to reach out with your question. 

Anxiety can affect an individual in many ways and causes us to worry about things, feel restless, have trouble concentrating, have problems sleeping, and feel bodily sensations such as heart pounding, sweating, and clammy hands. 

To help calm anxiety, there are many self-help things you can try. Exercising and eating well are basic steps toward calming anxiety. 

Practicing relaxation and/or mindfulness. Mindfulness is a basic human ability that allows us to be fully present and aware of where and what we are doing. Whenever you are feeling overwhelmed, direct your concentration to your physical senses; notice what you are seeing, smelling, hearing, tasting, and physically touching/feeling. Or bring your awareness to your state of mind via your thoughts and emotions. There is growing research to suggest that training your brain to be mindful can actually help with the remodeling of the brain's physical structure. For example, I practice mindfulness when I am out walking, taking note of;

What I can see- so the leaves on the floor, or the sky

What I can hear- the birds chirping or the dogs barking

What I can smell- fresh air, the rain

What I can feel- the wind on my face

What I can taste- usually nothing but it's good to notice this. 

Another way you can calm your anxiety is to write a list of all the things you are anxious about. A good way to practice this is to ask yourself "is this fact or opinion." Our brains like to make up stories about what COULD happen rather than the actual fact of the situation and what IS happening. Noticing what is true and fitting to the situation, and what is our opinion of the situation, creates some level of control, and when there is control, anxiety diminishes as anxiety is ultimately worry. 

The physicality of writing things down removes them from our heads temporarily and creates some space for us to process things more easily. 

These small things can make a huge difference and can really help the symptoms of anxiety. Please reach out if you have any further questions but I hope this has helped. Thank you, Chloe