How do you focus on the positive when something triggers anxiety?
Last Updated: 08/17/2020 at 7:46pm
Jennifer Fritz, LMSW, PhD
Clinical Social Work/Therapist
Day to day life can be stressful and overwhelming and my strength is assisting my clients in a supportive, empowering and practical manner.
Top Rated Answers
Connecting good things that you know about yourself that are safe and true is a simple and effective tool ! When your triggered if you remind yourself of these things they can help bring you back into a place where you have control !
After I have done this for a minute or two, I close my eyes and go to my happy place. It is a place that I have created in my mind that is just for me. It is where I feel most at peace. I can run through the grass, ride on the swing, or just feel the sun on my face. Then I start to list all the positives I have in my life and it reminds me that I am one of the lucky ones
The first thing I do with something triggers my anxiety is to find as quiet a space I can in my current environment and start some deep diaphragmatic breathing. After I have done this for a minute or two, I close my eyes and go to my happy place. It is a place that I have created in my mind that is just for me. It is where I feel most at peace. I can run through the grass, ride on the swing, or just feel the sun on my face. Then I start to list all the positives I have in my life and it reminds me that I am one of the lucky ones.
I start to count all my blessings and can then see how this list surpasses the negative. By doing so, this allows for me to push the anxiety triggers to the back of my mind.
Make a list - Each morning make a list of the things you have achieved, it can be as simple as “Woke Up, Got out of Bed, Ate Breakfast etc.” - this will help you understand your accomplishments during the day and give yourself more credit for these small, influential feats.
Focus on the love you receive, the love you give. Do things that make you feel calmer and know the power of your mind. You are stronger than you think. It is easier said than done however knowing where you stand will help. Focus on what you can control. Don't feed into negative thoughts and give off positive energy. That is exactly what you will receive back. Feel the love fill your soul and everything is going to turn out fine. You can overcome this and you will. Struggles are for strong people and you are one. Know the power of your mind.
Try to remember everything I have been blessed with that money can't buy. I take several deep breaths and pray.
Understand you're feeling anxious, accept it. Try to calm how you're breathing and focus harder on things that will distract you.
The first step to overcome anxiety is usually to try to accept the anxiety. Fear of anxiety or rejection of it usually causes it to be stronger. That is because every feeling of us wants to be accepted and understood. It wants to be felt, and it will keep nagging until you are willing to have it.
It's hard, that's for sure. I find that it helps to remind myself to breathe, and that everything will be okay. It may not be okay right now, but it will be. Stepping back from whatever triggered the anxiety may be beneficial, as well as debunking/invalidating the trigger itself (if possible).
This can be a difficult thing to do when you are feeling this way. Its not easy to always divert your mind away from the racing thoughts that anxiety can cause. You can try to turn to something that makes you feel good, or something that takes your mind off the situation if you feel that you are triggered. PERSONALLY, I come to 7cups :0)
When something triggers anxiety, I think of a response that will both encourage the other person and myself. I am reminded that I'm not alone in this struggle, and that's why I want to help other people.
Try to practice slow breathing or listen to some music with headphones. Look outside if you're near a window and just enjoy the weather even if it isn't sunny. Focus on what makes you happy even if you feel shaky and upset.
Have a wall/poster in your room with positive things; stuff you like, uplifting quotes etc. Also, there are various apps for phones that give you positive quotes, this has helped me as well.
The same way I did times ago, that helped me overcome my most harder days. Things always worked out for the best for me as a person who always did right things.
Listen to Good Music, Watch Movies , Drop into a Fantasy or Just Sleep.............. Best Things to do to Divert your Focus ... and You will find out a way........ We only get struck because we Panic in Hard times.. just Try not to get panicked and Your brain will work Better....
I realize the choice I have in not the anxiety but the the gift and curse of life. Me being who I am means that I have the ultimate decision On what happens. At some point though, it's okay to ask for help in the struggle.
It can help to write down 5 positive things and then consider the thing that is triggering the anxiety. What is the worst case scenario? Is it really that bad?
Coping skills are the best things. You can try doing something you like or do something as simple as trying to do breathing exercises.
Tell yourself, "I will figure things out." If your anxiety level is high. Get out the physical space where you get trigger. Go outside and somewhere quiet. Do some breathing exercise to make sure you are breathing properly. Try not to start the self-blaming cycle. Be curious. Focus on the possible solution. Most of the time when we think we are losing our control, we go panicky. So find the silverlining in your situation. Sometimes people will remind you things could have been worse. If you are still very triggered, pay more attention to the objects around you. The ground you are standing on. What can you see? What you hear? What can you smell? Our brains can focus on one things at a time. Pay attention to your surrounding. Hopeful your brain will put anxiety on hold for a little bit.
Know that you are in control of your situation and you got it. Remind yourself that you are strong and capable. You will get over this bump in the road. It's a part of life that sucks but you will accomplish your goals. Take some time on your own to just reflect on why this is stressing you out. It's ok to cry and worry about it, but make sure that you don't let that consume you. Pretend like you are your own therapist and be proud of yourself. I know that it is hard, but once you come out of this, you will feel stronger and all the more proud of yourself.
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