First aid tip on how to deal with anxiety in a more relaxed way
Fear of a virus, of falling, of too much closeness, of too little closeness, of loss. We can perceive life in such a way that the label of fear is constantly attached to it. What can we do about fear when it dominates us? Life coach Matthias Könning has some first aid tips that can help us escape the powerlessness of fear.
There is usually a situation such as the appearance of a virus, a steep slope in front of me or a human threat with a voice or fist. Our autonomic nervous system reacts very quickly with fight, flight or freeze.
Then there is a thought: How can I assess this now? How dangerous is it? Do I still have time to react appropriately? At the same time, something is triggered in our body that we quickly label with an emotional name: Fear!
The carousel of fear
We are then often preoccupied with the thought of what we should do and how we can get rid of the unpleasant feeling. At some point, the rumination carousel, the recurring feeling of anxiety and the fear of anxiety arise. This thick package has become very familiar to us over the years and we do a lot to avoid it.
First aid: consciously feeling fear in your body
What if we just let go of our thoughts for a moment and don't let ourselves be immediately engulfed by fear, but stay with the body itself. More precisely, where in our body does what is currently happening trigger something? How does this work, what happens and how can it be helpful?
Sweating, constricted throat, stagnant breathing
There is always a reaction in the body. We sweat, stop breathing, something can tighten in the chest area, the throat can feel constricted. There is a throbbing or throbbing, it gets hot or cold. It feels particularly unpleasant when there is danger. Instead of thinking, we can feel into the body.
Close your eyes and think about your topic for a moment. Then your body reacts and you observe and perceive what is coming up. Imagine that you simply sit next to it at a distance that feels better. Maybe you want to be very close or maybe you prefer to be further away. Then observe what is appearing in your body. How big is it? Does it have a color or a shape? Is it changing or moving?
Sensing helps against powerlessness
You can make contact with what appears. You can say "Hello?" and wait to see if this part of your body reacts. Then perhaps an impulse will emerge. Maybe you want to breathe more deeply or sigh. Or put your hand there and feel whether it becomes lighter.
You can change the position of your perception by moving closer or further away. Or you can simply stay there without doing anything with it. You may find that the unpleasantness recedes a little. That it feels a little more pleasant. That it's good for you to be able to do something in the powerlessness.
Bodywork makes us capable of acting again
An anxiety-inducing situation often leads to helplessness. "Working" with your body helps you to regain your ability to act. The body reveals the whole truth in a completely honest way.
It is worth feeling rather than constantly thinking the same thoughts and then getting unpleasant feelings. So the idea is not to move away from fear, attack or freeze. Instead, sit next to it in a friendly way and feel whether more and more space can be created.
