A technique to manage anxiety (or any other overwhelming emotion):
1. Close your eyes, first focus on your breathing, consciously making effort to slow it down.
2. Then focus on the physical sensations that this emotion is creating in your body.
2. Describe the sensations in the most detailed way you can . For example- Tightness in the chest, like a weight/ sharp stabbing feeling in the heart/ tickling in the stomach. Again, be as specific and descriptive as possible.
3. With every breath, imagine, visualise yourself creating more space within your body for that emotion and sensations. Keep doing this with every breath. Everytime it seems as though the emotion is filling up all the space, breathe and create a bit more space.
With this exercise you can come to realise that there is enough space within you to contain the emotion, without getting overwhelmed. It might be difficult the first few times you practice, but keep at it!
Isha
Expat Psychologist Leiden
Lid van Therapiepsycholoog
Leiden
1. Close your eyes, first focus on your breathing, consciously making effort to slow it down.
2. Then focus on the physical sensations that this emotion is creating in your body.
2. Describe the sensations in the most detailed way you can . For example- Tightness in the chest, like a weight/ sharp stabbing feeling in the heart/ tickling in the stomach. Again, be as specific and descriptive as possible.
3. With every breath, imagine, visualise yourself creating more space within your body for that emotion and sensations. Keep doing this with every breath. Everytime it seems as though the emotion is filling up all the space, breathe and create a bit more space.
With this exercise you can come to realise that there is enough space within you to contain the emotion, without getting overwhelmed. It might be difficult the first few times you practice, but keep at it!
Isha
Expat Psychologist Leiden
Lid van Therapiepsycholoog
Leiden
