Practice Mindfulness
Mindfulness is the practice of being present in the moment and focusing on your thoughts and feelings. This can be a helpful tool for managing mental wellness. Here are some ways to connect to mindfulness when you're feeling overwhelmed or anxious:
Take a few deep breaths: When you're feeling overwhelmed or anxious, taking a few deep breaths can help to calm your mind and body. Try taking a slow, deep breath in through your nose, and exhaling out through your mouth. Repeat this several times.
Practice a mindfulness meditation: Mindfulness meditation can help to calm the mind and reduce feelings of anxiety. There are many guided meditations available online, or you can try a simple practice such as focusing on your breath or repeating a calming word or phrase. See the LifeWays blogpost about 5 Mindfulness Phrases that help with feelings of anxiety and overwhelm.
Use grounding techniques: Grounding techniques can help to bring you back to the present moment and reduce feelings of anxiety. This can include things like feeling the weight of your body on the chair, focusing on the sensation of your feet on the ground, or looking around and name five things you can see.
Engage in a mindful activity: Engaging in a mindful activity such as coloring, knitting, or doing a puzzle can help to distract the mind from anxious thoughts and bring you back to the present moment.
Take a walk: Going for a walk in nature can help to reduce feelings of anxiety. Paying attention to the sights, sounds, and smells of nature can help to ground you in the present moment.
Write down your thoughts: Sometimes, writing down your thoughts and feelings can help to process them and gain a better understanding of what's causing your anxiety.
Practice self-compassion: Speak to yourself with kindness and understanding. Remind yourself that feeling overwhelmed and anxious is normal and that you're doing your best to cope with it.
It's important to remember that mindfulness is a skill that takes practice to develop. It's also important to find what works for you and what doesn't. Some techniques may work better for some people than others. Consistency is key, try to practice mindfulness regularly, even if it's for a short period of time. It is also important to reach out to a professional if your anxiety is persistent and affecting your daily life.