Regulate your breathing
· Place your hands on your abdomen
· Inhale through your nose & exhale through your mouth
· Exhale longer (2 seconds) than to you inhale
· Focus on the rise & fall of your abdomen as your breathe
Distractions
Distract yourself from anxiety to regain control of your thoughts and action.
· Look for an object around you which interests you. Focus on that object (e.g. a wall painting, vending machine) and think about its usefulness and characteristics until you feel more relax.
· Talk to someone regarding a topic that is not related to the anxiety provoking thoughts.
· Focus on your present moment. Anxiety kicks in when you are lost in your worrying thoughts. Hence, bring your attention back to your present moment by focusing on your 5 senses (i.e. what you see, hear, smell, feel and taste).
Other forms of distraction could be:
· Read a book
· Watch the television
· Play your favourite music
· Take a short walk