S.O.S.! I Need a Distraction from My Anxiety
S.O.S.! I Need a Distraction from My Anxiety
Sometimes you can do everything right and anxiety will still knock on your door. There are even times when you can just wake up with anxiety for no apparent reason at all. That one is always confusing, but it’s the reality of the anxious and it’s a b*tch, let me tell you. It’s not only annoying, but it’s completely frustrating when there wasn’t any specific trigger - especially being the (semi) recovering perfectionist that I am. When this happens, the natural response is a full on “S.O.S.!” to find ways to distract from your anxiety and the false stories your brain is telling your body.
The first, and most important thing I’ve learned with anxiety is that I need to be gentle on myself. Miss (recovering) perfectionist over here strongly dislikes things not going in her direction, especially when she’s doing everything right. It turns out, being a big meanie to myself not only makes me feel like a complete failure, but it tends to also exacerbate my anxiety symptoms. Don’t get me wrong, it is incredibly difficult to not assign any feelings towards this "out the blue" anxiety, but trust me, trying to disconnect from it as much as possible is going to allow it to pass faster. So, my first tip to distract, is to not be po’d and blame yourself. Take a breath, let go of the self-judgment, and take action.
You know how I constantly harp on self-care?
Well your little checklist comes in damn handy when anxiety comes in hot (more on how to create that checklist here). It’s incredibly difficult to think clearly when your body and brain are giving you major distress signals, even if you are in the comfort of your own home. So, refer to your list of things that make you feel good and have at it. I like to spend time writing as a good distraction. I will start with some affirmations such as “I am strong and in control” to repeat, and I will also amp up the gratitude journaling as well. It’s helpful to force my mind to think of positive things rather than the anxiety that’s trying to consume my life.
I also like to seek eternal entertainment.
Sometimes you just need some support to distract and that’s just fine! I like to find positive quotes, in fact, I have an entire Pinterest board full of them! I also love to turn on happy T.V., whether it’s a rom-com or a funny, light show like Schitt’s Creek (DAVID!). Podcasts are great, too. I could listen to the Goop Podcast with Joe Dispenza all day everyday. Some people like adult coloring books (me, not so much, because I get in a weird competition with myself on how quickly I can finish it). Find what works for you and get to it.
If your body starts to relax, your mind will likely follow.
I use a variety of relaxation techniques when I need to distract from an anxious state. The great thing is, these can be done on the go if need be. Emotional Freedom Tapping through a variety of points throughout the body helps release tension, as does meditation and breathing techniques (I like 4-7-8 breathing!). Grounding is another good technique (see below for reference). Trust me, I know the last thing you want to do is work out, but a gentle yoga flow will make you feel so much better. I like Melissa Wood health because they are short and she simply exudes calmness and positivity. I want to be her, but that's besides the point.
It’s easy to feel alienated when your anxiety is acting all sorts of crazy, so I find it really helpful to talk it out with someone who understands. If you can’t speed dial your therapist on the spot (I wish!), call a friend who also struggles with anxiety to normalize your experience and to have support.
I’m not anxious right now, so I’m in a good state of mind to remind you that this will pass -- because I know when you’re in the thick of it, it seems like there isn’t a light at the end of the tunnel. But trust me, there is. You’ve got this!