How Are You? 6 Tips to Check in On Yourself When Faced With Anxiety and Change.

 

Have you checked in on yourself lately?

As we head into week 12 of this quarantine in the US, things are beginning to change.

 

In the next few days more businesses, stores, and the number of people we’re allowed to socialize with is all changing.

 

These changes are creating a lot of mixed feelings. 

 

Just thinking about these changes can initiate feelings like happiness, excitement, anger, frustration, worry, and fear.

 

Maybe you’re feeling more of one of these emotions or maybe you’re feeling a culmination of them all. 

 

For some, the thought of getting things closer to our “old normal” brings feelings like hope, safety, comfort, and happiness.

 

For others, the new changes can be the exact opposite; initiating thoughts like it’s too soon, or we’re not quite ready to get back to normal-  which can then lead to feelings like confusion, worry, sadness, or irritability.

 

Whatever it is that you’re feeling is OK. You don’t have to explain it.  Trying to explain how you’re feeling might even be difficult to put into words.  

 

It is OK to be feeling a mix of all of these thoughts and feelings too!

 

We’ve all had our own experience during this quarantine with thoughts and situations that are personal to us. Maybe you’re the mom of little ones feeling exhausted trying your best each day to keep them entertained. It’s OK mama, if you are looking forward to things opening back up to renew the sense of normalcy felt for you and your family. 

 

Maybe you’ve had to work remotely for the past few months and have spent your quarantine in isolation. The thought of now having to begin to socialize in small groups or head back out into the world might feel scary and overwhelming.

 

Maybe you’ve had to ask yourself questions regarding the safety of your family that has put you in a place that feels unfair or unnatural.

 

These personal experiences can certainly be the roots of the feelings we are faced with now, as we begin to see new changes on the horizon.

 

Navigating all of the feelings can be difficult. 

 

 

To best support you in facing these new changes and the thoughts that seem to keep dancing back and forth in your head consider these 6 strategies that can help calm the feelings of anxiety and worry when faced with changes and uncertainty. 

 

 

 

1.  Ground Yourself

If you experience feelings that seem to be overwhelming take a moment to ground your body and re-connect to the earth. A simple way to do this can be to take your shoes and socks off and place your feet in a solid stance in the grass or ground.  This tip may sound silly or strange, but truly if you take a moment to place your toes in the grass and stand firmly in the ground your feet will send messages to your brain to begin to relax and clam itself. Added benefits can occur when taking in deep breaths and mindfully noticing your breath as it is inhaled and exhaled.

2. Breathe

Practice deep breaths throughout your day.  Start by inhaling slowly for 4 seconds and then hold your breath for four seconds. Then as you prepare to exhale your breath purse your lips as you will be sipping from a straw and then exhale for 4 seconds. Repeat this exercise as many times as you need throughout the day. The more frequently you practice taking in deep breaths throughout your day the more you will begin to experience a greater sense of relaxation and ease anxious thoughts and feelings. To download your copy 

3. Move

Choose to move your body with exercise, yoga, or walking. Engaging in movement for at least 20 minutes a day will not only distract your thoughts but will change the chemistry in your brain by releasing “feel good” chemicals called endorphins. 

4. Reach Out For Support

Check in with your doctor, therapist, or other qualified professional to learn new skills to cope with anxious feelings, have a place to deepen the exploration of the feelings you experience, and create a plan to navigate them that is specifically tailored to you.

 

5. Communicate

Share your thoughts and feelings with those you love. It’s OK to set boundaries on what you’re comfortable with and what makes you feel uneasy. Communicate what you need and how they can best support you.

6. Be Mindful

Practicing mindfulness can be a simple way to calm your anxious feelings. Begin to notice your feelings without judgement and then engage your senses. Start to notice. Notice the sights you see in front of you, or the sounds you hear around you. Begin to notice a comforting touch or a taste. Take in the a smell of a relaxing sent. To begin brainstorming ways to feel more mindful and feel more present in all that you are apart of, click the link here to download your free Mindful Mama Guide.

Just like the practice of getting exercise for your body creates improved physical health benefits, beginning to practice mindfulness on a daily basis will provide you with both long and short term mental and emotional results.