The number of people that are developing anxiety is increasing and more people are entering counseling because of it. This post is going to present some methods that might help those with mild to moderate anxiety. If these methods do not work or if you have severe anxiety, please seek out a counselor.
For those that have mild to moderate anxiety some approaches from a form of counseling called acceptance and commitment therapy (ACT) will be utilized. ACT was created by Steven C. Hayes in the late 1980s. Two of the hallmarks of ACT is the inevitibility of human suffering and to stop struggling with that suffering.
There are several methods that can be used, not to stop suffering, but to embrace it. One of those methods is to practice self-compassion. According to another well known ACT practitioner, Russ Harris, self-compassion is encapsulated in this sentence: "acknowledge your pain; respond with kindness."
Can you feel your pain? Do not engage in any distracting actions. Do not obsess about your anxiety. Feel the pain. Acknowlege it. Next respond with kindness. After feeling your pain, what kind words can you say to yourself? Do not forget to say some kind words to yourself. It could be something as simple as saying, "I am hurting; now I am going to say something kind to myself."
Another method is dropping anchor. Dropping anchor is a combination of meditation, movements and stretches.
It's better to listen to a dropping anchor routine than read about it. If you are interested in listening to a dropping anchor routine, click
here.
A final method is finding your values and creating behavioral goals for yourself. What are your values? Mine are family, knowledge, human rights, and justice; in that order. If you do not know what values you have, do some reflection. Again I ask: what are your values? Once you determine your values, create a few goals arising from each value. A goal-oriented life creates a meaningful life.
It is hoped these methods help with your anxiety. If not, please get counseling. A good counselor will not just offer mere advice, but give you tools that can help you live despite your anxiety.
