HOW WORRY CAN WORK FOR YOU

Use those feelings of anxiety to your advantage.

1

EMBRACE WHO YOU ARE Being aware that you’re an anxious person, acknowledging that it’s

part of who you are and then accepting it, are the first steps to reducing anxiety’s grip on you. Try to notice the first signs of stress

or anxiety – like feeling sweaty, nervous and tense, but without any judgement. ‘When you feel it take hold, place a hand on your heart and thank your nervous system for alerting you to danger, because the more we acknowledge it, the better, as then the brain knows we are capable of noticing things,’

says Dr Taylor.

2

RATE THE THREAT

We need to start thinking more than feeling, explains Dr Taylor. ‘So once you’ve acknowledged your feelings of anxiety – and perhaps done some grounding techniques to calm things down and bring you back to the moment – rate on a scale of one to 10 how “dangerous” or risky the situation actually is, and this will then guide you to take whatever action might

be needed to help.’ Remember, anxiety is your inbuilt

alarm system, so it might be going off for a good reason. But taking a moment first to assess the situation can help you gain

a better perspective.

3

REFRAME YOUR THOUGHTS If someone tells you not to think of a pink elephant, what do you think about? ‘When you feel anxious about something, reflect on the message you’re giving yourself and then reframe it in a more positive way,’ says somatic therapist Naomi Tolson†. ‘So, instead of thinking, “This anxiety will ruin my performance,” instead say to yourself, “This anxiety is exactly the right energy that will help me stay focused and alert.” Remove any negative words in your reframing

to create a positive spin.’

4

CHANNEL YOUR ENERGY

Feeling the buzz of anxiety? Make a to-do list, consolidate your pensions or finally do that search for cheaper house insurance. ‘When you feel anxious or stressful energy building up, turn it into productive

action through preparation and organisation,’ says Bayu. ‘For instance, this means making lists, setting clear goals, rehearsing outcomes, or

scheduling.’ Go, go, go!

5

GET GOOD AT GROUNDING Practise simple grounding techniques when you feel overwhelmed. Try the 5, 4, 3, 2, 1 – acknowledge five things you can see, four things you can hear, three things you can touch, two things you can smell, and finally, one deep breath in and out. Or try a breathing exercise – breathe

in through the nose for three seconds, hold for four seconds, breathe out through the mouth

slowly for five seconds. ‘These techniques can help you manage the physiological symptoms of anxiety while keeping you grounded and turning down

the internal chatter that may exacerbate the situation,’ says Bayu. ‘This then leaves you more able to channel that energy more mindfully and productively.’

‘Grounding techniques help turn down internal chatter –you can then channel that energy more mindfully’