Life has been very challenging this past year and a half or more! The impact of Covid-19 and wildfires affects us. We are not robots!
You are feeling tense and overwhelmed.
You keep forgetting things even when you put reminders on your phone and your “to do” list. You wonder if you are losing your mind.
The thoughts in your mind keep whirling around and it seems impossible to put the brakes on them.
You need effective tools.
Stress can trigger the “fight, flight, freeze” part of our brain. When that happens the part of our brain that can think things through, and problem solve doesn’t work as well. It can be difficult to focus and concentrate which makes it easy to be forgetful.
Tools that calm your brain and body can help.
Try one or more of these tools at least once a day:
Secure/Safe Place:
Get comfortable. Take a few slow deep breaths. Imagine yourself in a place where you can feel secure and/or safe. Use all your senses as you can. Notice what you are seeing, hearing, touching, smelling, and tasting. Notice how your body feels. Spend a few minutes there.
The more you practice the better you get at this.
Gratitude Practice:
Think of 3 things you are grateful for. Take your time. Focus on each one. Think about why you are grateful and notice how that makes your emotions and your body feel.
Breathing:
Breathe deeply and slowly, about 5 seconds in and 6 seconds out. Breathe all the way through the diagram. Notice your belly rising and falling. Think about something that gives you a positive feeling. Do this for 10 – 20 minutes a day.
Take a walk and practice mindfulness:
Go for a walk. Even 5-10 minutes will help! While you are walking notice what you are seeing, hearing, and smelling. Notice how your feet feel as you step. If your mind wanders to worry bring it back to the present moment.
Don’t give up! Keep practicing your tools!
Your mind and body may be so wound up that these tools may not seem to help at first. I have taught and practiced these tools with many clients during the years I have been a therapist. I promise that if you keep practicing, they will help!
I’m Genevieve and I provide in person and online therapy for anxiety in Chico, California.
Find out how I can help you to find calm and joy in your life again. Contact me for a no cost 15-minute consultation.
