One Moment: Anxiety in Slow Motion Exercise
Reduce anxious thoughts and feelings with this simple, but powerful, exercise.
Select a recent, but not too recent, specific moment where you experienced anxiety (ideally in the last 2-7 days).
Divide a piece of paper into four parts. Label each part: 1) Before, 2) Thoughts, 3) Body, and 4) After.
Write down as many words and phrases as you can under each heading, you need not use complete sentences.
You may skip around between sections or tackle them in whatever order feels right to you.
In the before section, jot down everything you can remember about the moments leading up to when you first noticed feeling anxious. What were you doing? What were you thinking about? What were you feeling in your body?
Next, under the thoughts section, note every specific thought you had as completely as you can. What were you worrying about? What was the story you were telling yourself about your fears?
Now, in the body section, describe as many physical sensations as you can remember. What were you feeling in your chest, your head, your stomach, your limbs?
Finally, write what happened after the anxiety faded. What were you thinking or feeling then? What contributed to the anxiety subsiding?
You can read more about why and how this exercise makes a difference here. To learn about working with me in counseling to overcome anxiety, visit here.
Divide a piece of paper into four parts. Label each part: 1) Before, 2) Thoughts, 3) Body, and 4) After.
Write down as many words and phrases as you can under each heading, you need not use complete sentences.
You may skip around between sections or tackle them in whatever order feels right to you.
In the before section, jot down everything you can remember about the moments leading up to when you first noticed feeling anxious. What were you doing? What were you thinking about? What were you feeling in your body?
Next, under the thoughts section, note every specific thought you had as completely as you can. What were you worrying about? What was the story you were telling yourself about your fears?
Now, in the body section, describe as many physical sensations as you can remember. What were you feeling in your chest, your head, your stomach, your limbs?
Finally, write what happened after the anxiety faded. What were you thinking or feeling then? What contributed to the anxiety subsiding?
You can read more about why and how this exercise makes a difference here. To learn about working with me in counseling to overcome anxiety, visit here.