Sitting with anxiety involves acknowledging, understanding, and managing the feeling rather than avoiding it. Here's how to approach it based on the provided reference:
Understanding Anxiety
Anxiety is a common human emotion that can manifest in various ways. It's important to recognize that experiencing anxiety doesn't mean something is wrong with you; it's a natural response to perceived threats. The key is learning how to navigate it effectively.
Steps to Sitting with Anxiety
Based on the reference, here’s a structured approach to sitting with your anxiety:
1. Acknowledge Your Feelings
- The first step is simple: admit you're feeling something. Don't dismiss or ignore the feeling. This acknowledgment is crucial for moving forward. For example, you might say to yourself, "Okay, I am feeling anxious right now."
- Avoid suppression: Pushing down your feelings can lead to them surfacing in stronger ways later.
- Be honest with yourself: It's okay to not be okay.
2. Name and Identify the Feeling
- Pinpoint what you're feeling. Is it anxiety, nervousness, fear, or something else? Getting specific can help you understand the root of the feeling.
- Use feeling words: Examples include worried, tense, uneasy, or apprehensive. For example, you might say, "I am feeling anxious and worried about the upcoming meeting."
- Reflect on the specifics: Is there anything specific you are anxious about?
3. Notice Where You Feel It
- Pay attention to your physical sensations. Anxiety often has physical manifestations. Where do you feel it in your body?
- Common physical sensations: This can be a racing heart, tight chest, stomach churning, or sweating palms.
- Example: "I notice I am feeling tightness in my chest and my heart is beating faster."
- Observing the physical aspects of anxiety can ground you in the present moment.
4. Breathe!
- Conscious breathing techniques can help calm the nervous system. Focus on your breath.
- Practice deep breathing: Inhale slowly through your nose, hold briefly, and exhale slowly through your mouth.
- Try the 4-7-8 method: Breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds.
- Consistency is key: Practice breathing exercises regularly, not just during moments of acute anxiety.
5. Practice Self-Compassion
- Be kind to yourself. Avoid self-criticism and harsh judgments.
- Use gentle self-talk: Treat yourself as you would a friend going through a difficult time. For example, instead of saying "Why can't I just handle this?", try "It's okay to feel this way, and I am doing my best".
- Recognize that this is temporary: Remind yourself that feelings of anxiety will pass.
- Focus on small wins: Acknowledge even small steps you make in managing your anxiety.
Practical Table of Steps
| Step | Action | Example |
|---|---|---|
| 1. Acknowledge | Admit you're feeling something. | "I am feeling something." |
| 2. Name/Identify | Determine the specific feeling. | "I feel anxious." "I am feeling nervous and worried." |
| 3. Notice Where Felt | Pay attention to physical sensations. | "I feel tightness in my chest." "My stomach is churning." |
| 4. Breathe | Practice deep breathing techniques. | Deep inhales and exhales, the 4-7-8 method. |
| 5. Self-Compassion | Be kind and understanding to yourself. | "It's okay to feel this way." "I am doing my best." "This is only temporary, it will pass." |
By working through these steps, you can learn to sit with your anxiety in a way that is manageable and less overwhelming. The process is about gaining awareness and developing skills, not about eliminating anxiety completely.
