Tag Archives: how to reduce anxiety

Minding Anxiety in the Moment

One of the most common things we do when feeling anxious is to avoid our anxiety.

When you are feeling anxious, what do you that you do to avoid it? Some people may use substances (e.g. alcohol, nicotine, THC), engage in impulsive behaviors (e.g. judging others, temper, binge eating, hoarding, OCD) or shut down (e.g. ruminating, low motivation, physical aches and pains, headaches/migraines).

If you are in the process of learning how to face your emotions to alleviate your anxiety, this can be a very difficult undertaking. So, I want to share some mindful practices that I use to “keep it together and carry on” in the face of deeply disturbing anxiety.

Box Breathing & Mantra

The first one is breathing deeply or box breathing (breath out for 4-hold for 4-breath in for 4-hold for 4-repeat; see video). I practice this breathing technique daily and often.

The second is having a mantra that I use for calming my mind. For example, I went for a jog this morning, and when my body and mind wanted to quit, I kept repeating feeling good-looking good, feeling good-looking good, and this kept me going without slowing down my pace. Mantras also work well with breathing meditations.

Mental Toughness

Another way to reduce and tolerate anxiety is mental toughness. Mental toughness is a philosophy of learning and growth. Mental toughness is facing difficulties and suffering from a positive and open mindset. Watch the video below on mental toughness.

Learn More

If you are interested in learning more about adaptive and mentally healthy ways to work through your distress, Below is a book I recommend reading (at least twice) to better understand the phenomenon of mental toughness philosophy.

For more information on your anxiety, please contact me clevelandemotionalhealth@gmail.com and Cleveland Emotional Health Courses

Until next time ~ Catherine