3 Steps to Managing Anxiety

3 Steps to Managing Anxiety 

1. Take 5 deep, slow soothing breaths.
2. Notice your feelings : ‘I am noticing anxiety’,’I am noticing fear’. 
3. Take a wise step : ‘What action can I take now which would be living with my values ?’

Or 

1. Breathe Slowly
2. Notice Kindly
3. Act Wisely

Notice the motivation (the why we do things) is important , choosing to be kind, wise and supportive to ourselves can be helpful in managing anxiety.

The footnote bit : 

1. Try not to aim to get rid of feelings, the ‘soothing’ bit is more like giving yourself a reassuring hug , the sort of hug a friend may give you before you have do something difficult. It’s also reminding yourself that as well as having uncomfortable feelings you can take control of your body.
2. Try to do this like when you are talking to a good friend and you notice they are struggling in someway. I.e. warm and friendly.
3. This might need some planning, at some point sit down and do a writing exercise , see if you can write down 3 or 4 values that are important in your life right now.

(These steps are based on Soothing Breathing Rhythm from Compassion Focused Therapy and Russ Harris’s ‘Drop the Anchor’ exercise from Acceptance and Commitment Therapy)