Have you ever felt there is a tiger lurking inside you, ready to pounce at any moment? It paces relentlessly through your mind, roars into your calm, and makes you feel powerless in front of this beast. 

This is not some bizarre metaphor; rather, it is the reality of those with anxiety. However, what if I tell you there is a way to become the tiger tamer, not with a whip but with a personal toolbox of strategies? 

Understanding the "Tiger"

Anxiety is like a tiger that has a great ability to sense danger. This keeps the tiger safe from many threats. However, sometimes a rustle in the bushes can also be perceived as a predator. 

Similarly, anxiety is like an overly conscious tiger who mistakes everyday situations for real threats, leaving you feeling breathless, on edge, and jittery. 

Now let's take a deep breathe and look at some techniques to deal with anxiety:

Breathe with your Buddy: The way we breathe sends feedback to the brain. Quick and shallow breaths will reinforce the brain to activate fight or flight mode, and long and deep breaths will promote calmness. During times of anxiety, there are several breathing techniques that can be practiced, such as deep breathing or box breathing. 

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Meditation and Mindfulness: For people experiencing anxiety, their mind can go from worrying about the past to the future. Mindfulness practices such as meditation help your mind stay in the present. Many people find it difficult to stay focused during meditation. Let me break the myth here for you: meditation is not about how long you can stay focused; rather, it is about how many times you are able to bring your focus back to the present. Practising at least 5 minutes of meditation every day will help your body practice relaxation and apply it during times of stress or anxiety. 

STOP Strategy: This is a technique that will help you ground without any tools or preparations. The STOP technique is a quick fix for the anxiety cycle. It includes four steps as follows: 

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Visualize Yourself Calm: Visualisation is a technique where you imagine yourself being calm. You can do this after taking a few deep breaths and further creating a mental image of yourself in a place that gives you comfort. Picture yourself in this place working through your problems while you remain calm and focused. 

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Be a Thought Detective: The emotions of anxiety arise from thoughts, and therefore it is effective to challenge these thoughts that put you on the edge. For example:

“I have nothing to say and so people might think I am boring”

Alternate Thought: Stop the negativity! People also appreciate good listeners. Ask questions and find common interests and don't forget that we all feel awkward every once in a while. While it is necessary to accept this cautious tiger, it is also important to be aware that every negative thought might not hold truth and therefore begin to challenge them. 

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Unload the Brain: Journaling can act as a safe space to express yourself where you won't be faced with questions such as “what is the big deal? Just stay calm, and everything will be alright”. By writing down your thoughts of anxiety, you will also be able to figure out patterns and work on them. 

Like the journal that does not judge you, we at Heart It Out also provide a safe space for you to deal with your anxiety. While the external symptoms can be tackled using these techniques, there is also some underlying issue behind anxiety that needs to be addressed. 

Our team of experts can help you cope with this distress and the symptoms of anxiety with better support and guidance. Connect with us to find out more! 

Take care and Heart It Out with us! ❤️