Sometimes you move through life, and things feel as if they are remaining much the same. You get up, deal with whatever is going on that day, and, although you may have some anxiety, you can handle it.<\/p>\n
And then there are those other times\u2026.<\/strong><\/p>\n For me, they seem to come out of the blue. It\u2019s not that I can\u2019t identify issues that I am struggling with, but my anxiety reaction seems way out of proportion to the events themselves.<\/p>\n Then I have difficulty sleeping, awake with heart racing, damp face, sick stomach. And I wonder why this had to happen\u2014again.<\/p>\n People with ADD traits are highly sensitive, and we often feel things more deeply than others. Don\u2019t blame yourself if you\u2019re anxious.<\/strong><\/p>\n But also, it\u2019s possible to move through these episodes in better and better ways, learning more about how to be with anxiety and let it bring its message. It\u2019s there for a reason.<\/p>\n But first things first:<\/p>\n Begin to separate yourself from the anxiety. It isn\u2019t all you. It\u2019s a part of what\u2019s happening. But there is another part, the witness. And the more you can develop the witness, the easier it will become to lower the intensity, and the quicker the anxiety will pass.<\/p>\n * Breathe:<\/p>\n There are many ways to allow the breath to ease anxiety. Here is a simple one. Inhale slowly to the count of 10, allowing your belly to fill first, then expanding the air into the chest. Hold for 10. Breathe out slowly through pursed lips for 10, letting your shoulders drop. Repeat 10 times.<\/p>\n * Write your thoughts:<\/p>\n Write down everything you\u2019re feeling, what\u2019s happening, whatever you\u2019re going through. Keep writing until you\u2019ve exhausted the racing thoughts. I often use this when I wake up at night and can\u2019t get back to sleep. If you like, write in a journal. You can also write on a piece of paper, then tear it up and throw it away. After I write my thoughts I\u2019m able to get back to sleep, and sometimes I even wake up with greater clarity around a particular issue.<\/p>\n * Meditate on the breath:<\/p>\n Sit on a chair or cushion, or sit up in bed. \u00a0Watch your breath moving in and out, either focusing on the place beneath your nostrils, or the rise and fall of your ribs. Notice the sensations in your body, uncomfortable though they may be. Continually return your attention to the breath, without trying to control it. If you can only manage 5 minutes, then stop, and do 5 more minutes later.<\/p>\n *\u00a0 Meditate on an object:<\/p>\n For this kind of meditation, just focus your eyes on something that is a few feet away, with your eyes at a 45 degree angle. This will allow you to hold your gaze more easily.<\/p>\n * Walk outside as much as possible, especially in nature. I live in New York City but I can always find a park. Sit on a bench, listen to the birds, and gaze at the greenery. When you walk, try to focus on the movements of your body and your breath.<\/p>\n * Consider seeing a therapist to talk about what\u2019s bothering you and get support. And if you have a trusted friend, then please talk to him or her as well.<\/p>\n We all need connection and reflection to deal with life\u2019s challenges. These simple methods, when used consistently, can help you work with your anxiety in a constructive way and allow you to take charge of your life.<\/p>\n “Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.” \u2014Henry Ward Beecher<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Sometimes you move through life, and things feel as if they are remaining much the same. You get up, deal with whatever is going on that day, and, although you may have some anxiety, you can handle it. And then there are those other times\u2026. For me, they seem to come out of the blue. 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