Reclaiming Calm: How to Overcome the Mind-Melting Effects of Anxiety

Have you ever found yourself caught in an endless loop of thoughts, struggling to break free? It’s a familiar sensation for many of us—those moments when our minds race uncontrollably, leading us down the dark alley of overwhelm and anxiety.

I remember a time when I was 24 and stepping up in my career, preparing for an important interview. The night before, I lay in bed, replaying every possible scenario in my head, from forgetting my main points to fumbling over my words. As the minutes turned into hours, sleep eluded me, and my anxiety grew heavier. At that moment, I felt trapped in a cycle of overthinking, unable to see a way out. - Sound familiar?

But what if I told you that most of those spiralling thoughts are about a future that hasn’t even happened yet? When we overthink, we often drift away from reality, creating stories in our minds based on fear and assumptions. The good news is that there are effective strategies to escape this mental maze and regain control over our thoughts. One of these strategies is to manage the breath and to bio-hack your nervous system.

Manage Your Breath, Manage Your Mind

One of the most effective ways to slow down racing thoughts and regain focus is through breathwork. Let’s explore Box Breathing, a simple yet transformative technique that can help calm your mind and body. Originally used by athletes, military personnel public speakers to regain control over their thoughts and emotions and manage stress, it’s now a go-to method for anyone seeking tranquillity. Here’s how to do it:

Box Breathing Steps

1. Find a Comfortable Position: Sit or stand with your back straight and hands resting in your lap.

2. Inhale: Slowly breathe in through your nose for a count of 4 seconds.

3. Hold: Hold your breath for another 4 seconds.

4. Exhale: Gradually exhale through your mouth for 4 seconds.

5. Hold: Hold your breath again for 4 seconds.

6. Repeat the Cycle: Continue this cycle for 2-5 minutes, focusing on your breath and counting each phase.

After a few (2-5) minutes of Box Breathing, you should feel calmer and more in control of your thoughts. This method is a powerful way to ground yourself, especially during moments of heightened anxiety.

Recalibrating Your Mindset: Tune into Your Body and Emotions

As you practice Box Breathing, it’s essential to become aware of what’s happening in your body. The sensations you experience can often mirror your emotional state.

For instance, you may notice tension in your shoulders or a tightness in your chest when you’re anxious. This physical awareness can provide valuable insights into your emotions.

Take a moment to scan your body. Start at your head and work your way down to your toes. Notice any areas of tension or discomfort. What emotions do these sensations evoke? Are you feeling tightness in your throat, suggesting you’re holding back your voice or truth?

Is your stomach churning, indicating nervousness or fear? Recognising these sensations can help you better understand the emotions they reflect.

Once you’ve identified these feelings, it’s time to recalibrate your mindset. Here are some steps to guide you:

1. Acknowledge Your Feelings: Accept what you’re feeling without judgement. If you’re anxious, recognise that it’s okay to feel that way. This acceptance can reduce the intensity of the emotions.

2. Reflect on the Source: Consider why you’re feeling this way. Are there specific triggers that led you to this emotional state? Understanding the root cause can help you gain clarity and perspective.

3. Reframe Your Thoughts: Challenge any negative or limiting beliefs associated with your feelings. Instead of thinking, “I can’t handle this,” try reframing it to, “I have the skills and resources to navigate this challenge.” This shift in perspective can empower you to face your anxiety head-on.

4. Visualise a Positive Outcome: Imagine how you would like to feel in a stressful situation. Picture yourself calm, collected, and confident. Allow this visualisation to inform your actions moving forward.

5. Affirm Your Strengths: Remind yourself of your strengths and capabilities. Create affirmations that resonate with you, such as “I am capable,” “I am resilient,” or “I can overcome challenges.” Repeating these affirmations can help reinforce a positive mindset.

6. Set Intentions for Change: Identify specific actions you can take to foster a more positive emotional state. Perhaps it’s committing to regular mindfulness practices or seeking support from a friend or professional.

Bonus Strategies to Shift Your Focus

Here are some additional strategies to help you move from mental clutter to the beauty of the present moment:

• Active Listening: Be fully present in conversations to enrich connections and clear your mind.

• Pause Before Responding: Take a moment to breathe and gather your thoughts for clearer communication.

• Mindfulness Practices: Engage in techniques like meditation or deep breathing to cultivate a calmer mind.

The next time you feel stressed, remember to step away from the relentless chatter of your mind. Connect meaningfully with your breath, refocus your thoughts, and embrace the peace that awaits you. Here’s to happier, more mindful days ahead!