How to not feel anxious all the time
Practices from mindfulness-based therapy to help you find calm
For those of us struggling with anxiety, a racing mind, accelerated heartbeat, and queasiness can be everyday occurrences. It can be difficult to focus, at work or with loved ones, with the discomfort of such an experience. A constant underlying sense of foreboding, or even a full blown panic attack, can make simple everyday tasks seem insurmountable.
While it is normal for us to feel anxious at some points in our lives, be it before a big event, or during an unpleasant experience, anxiety disorders can mean having to work through constant and overwhelming worry and dread, even when no stressors are present.
Anxiety disorders have already been on the rise in Singapore for the last decade, even before Covid hit in 2020. Generalized anxiety disorders rose from 0.9% to 1.6% from 2010 to 2016. And, together with Obsessive Compulsive Order, have already affected 3.9% of the local population.
With the fallout from Covid, many of us continue to face the stress of an uncertain future, with unemployment on the rise, and the physical isolation from continued social distancing. Whether we are working through the stress of such changes, or struggling with pre-existing anxiety, there are practices we can adopt to help find some space and calm.
1. Practice soft-belly breathing
Just as our breath quickens and shortens when anxious, taking the time to practice breathing deeply and slowly from the belly can help quiet the fight-or-flight response, reducing our heart rate, and allowing us to re-orient our attention away from unhelpful thoughts or behaviours.
An effective method to do this that combines breathwork, physical relaxation and attentional control can be the method of soft-belly breathing as popularized by James Gordon, M.D.
Set a timer for 15 minutes
Find a comfortable position lying down or seated up with one or both hands resting on the belly
Allow the hand(s) resting on the belly to be your gauge - feel how the hand rises as the belly expands, and drops as the belly deflates with the breath
Allow the breath to enter through the nose. Exhale fully. Allow the inhale to happen by itself. Repeat this 5 - 10 times.
Let go of any control of the breath. Breathe normally, through the nose and from the belly.
As you inhale, think 'Soft', and sense how the belly gently receives the breath. As you exhale, think 'Belly', letting go of any tightness or tension in that area.
As we relax and soften, thoughts and emotions might arise. If we notice ourselves entangled with them, drop the struggle, allow them to be in the background and return to our breathing.
Bring a gentle attention to different parts of the body as inhale thinking ‘soft’ and exhale thinking ‘belly’. Move attention gently up through the chest, arms and head, and down past the hips, legs and feet.
End with breathing with the whole body. Cycle through this process a few times until the timer sounds.
2. Take a mindful walk in nature
While exercise can be a powerful panacea for stress and anxiety, it will be of little help if we become overwhelmed by anxious thoughts and emotions as we do so. To help defuse from an anxious mind, it might help to direct attention to the body, specifically, the felt sense of the ground beneath your feet.
Allow the sensations and support of the ground to be your anchor to the present moment. Or even focus attention on the felt sense of the whole body walking. If it is helpful, you may even wish to silently note the activity of walking at various intervals to help stabilize the mind in the present. Simply note to yourself ‘walking’ with every few steps, as you sense the body in motion.
Take a pause at various junctures to allow awareness to expand to the world around you. Silently label one or two things you might see. You may even open yourself to some small surprise or delight as you traverse old pathways with new eyes.
3. See a professional
Mental health issues are still underreported in Singapore. The tide however is changing as more people seek support for their mental health and well-being, and speak more openly about their inner journeys and challenges. Therapeutic interventions such as Cognitive Behavioural Therapy and Acceptance and Commitment Therapy have been found to be effective treatments for anxiety, with CBT recommended as the first line of psychotherapeutic treatment by the Ministry of Health.
Finding a qualified and experienced therapist who takes the time to understand and work with you should not be hard or expensive. If you feel that you could benefit from working with a counsellor or psychotherapist skilled at tailoring therapy to suit your needs, reach out to our therapists who specialize in stress-reduction and anxiety at the Mind Collected for a complimentary consultation.
Our therapists
Jonathan
A psychotherapist, mindfulness teacher and mental health counsellor, Jon supports busy professionals, couples, and students in cultivating calm and insight, and creating a values-driven life in line with their goals.
Lucy
Lucy is a counsellor and psychotherapist. She works with children and adults experiencing anxiety, depression, and relational and transitional issues. Infusing mindfulness techniques into her approach, she emphasises on building authentic connection and collaboration in healing.
