Not only is anxiety painful enough, but we often get hit with a second round of self-critical thoughts.If your judgments make you more anxious, see if you can interrupt your self-critic by dropping into your heart and saying, “May I learn to be kinder to myself.”

Release the critic

In moments of moderate to intense anxiety, the 3×3 practice can come in handy.Drop into 3 of your senses and name 3 things that you notice about them: the things you’re seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic catastrophic thinking that’s fuelling the anxiety.

Practice tuning into the senses

If your anxiety isn’t severe, you can actually channel that energy into something productive.For example, if you’re nervously waiting to hear some news, get active—go for a walk, clean, organize, or garden instead.

Channel your anxious energy

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Stress and anxiety are a part of life, especially during these times of uncertainty, but they don't need to control your day.
<figure> <img src="https://cdn.mindful.org/anxiety-4.png?q=80&amp;fm=jpg&amp;fit=crop&amp;w=1400&amp;h=875"></figure>Stress and anxiety are a part of life, especially during these times of uncertainty. However, we don't need to be enslaved by our anxiety and instead can strengthen our <a href="https://www.mindful.org/what-is-mindfulness/">mindful</a> skills to ease our anxious minds, come into our lives and grow in confidence.
<h3>1. Release the critic
</h3>
Not only is anxiety painful enough, but we often get hit with a second round of <a href="https://www.mindful.org/how-to-recognize-your-inner-critic/">self-critical thoughts</a>. Ask yourself a simple question: Do the judgments make you more or less anxious? The answer is almost always, more. When you notice the self-critic, see if you can interrupt it by dropping into your heart and saying, "May I learn to be kinder to myself."
<h3>2. Practice tuning into the senses
</h3>
In moments of moderate to intense anxiety the 3&#215;3 practice can come in handy. Drop into three of your senses and name three things that you notice about them. In other words, name three things you're seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic catastrophic thinking that's fuelling the anxiety.
<h3>3. Channel your anxious energy
</h3>
Not all anxiety is bad. Like most mental events, anxiety lies on a spectrum. When you're feeling a lot of anxious energy, that could be stress or <a href="https://www.mindful.org/five-ways-to-cultivate-courage/">courage</a> building up. Either way we need to release that. If your anxiety isn't severe, you can actually channel that energy into something productive. If you're nervously waiting to hear some news for example, get active-go for a brisk walk, clean, organize, or garden instead.
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Stress and anxiety are a part of life, especially during these times of uncertainty, but they don't need to control your day. Stress and anxiety are a part of life, especially during these times of uncertainty.

Three Mindful Ways to Calm an Anxious Mind - Mindful

Release the critic

Practice tuning into the senses

Channel your anxious energy

Elaina Y.'s ideas are part of this journey:

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