1. Release the critic
Not only is anxiety painful enough, but we often get hit with a second round of self-critical thoughts. Ask yourself a simple question: Do the judgments make you more or less anxious? The answer is almost always, more. When you notice the self-critic, see if you can interrupt it by dropping into your heart and saying, “May I learn to be kinder to myself.”
2. Practice tuning into the senses
In moments of moderate to intense anxiety the 3×3 practice can come in handy. Drop into three of your senses and name three things that you notice about them. In other words, name three things you’re seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic catastrophic thinking that’s fuelling the anxiety.
3. Channel your anxious energy
Not all anxiety is bad. Like most mental events, anxiety lies on a spectrum. When you’re feeling a lot of anxious energy, that could be stress or courage building up. Either way we need to release that. If your anxiety isn’t severe, you can actually channel that energy into something productive. If you’re nervously waiting to hear some news for example, get active—go for a brisk walk, clean, organize, or garden instead.
