Practice tuning into the senses

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.

437 people saved this idea

Save it with our free app:

Download on the AppStore
4.8Deepstash rating on AppStore
Get it on Google Play
4.8Deepstash rating on Google Play

IDEA EXTRACTED FROM:

Three Mindful Ways to Calm an Anxious Mind - Mindful

3 ideas
www.mindful.org
Three Mindful Ways to Calm an Anxious Mind - Mindful

TOPICS:

RELATED IDEAS:

  • Handling anxiety in the workplace

    Don't suppress your anxiety. Practice acceptance rather than pushing it away. Be mindful.  "What do you notice when anxiety shows up? What are you thinking and feeling?" Invite anxiety along for the ride.  Confront your anxieties head on. If you're nervous about public speaking, take point on a presentation. Practice self-care.   Remind yourself that your mind is not always the best advisor.  You get to decide whether the thoughts are worthy of your attention. Take a break.  It actually helps with managing anxiety.  Stay connected.  Social support is vital to managing stress. Engage in exercises that relax your body and set your mind at ease. Lay off the coffee  as it can increase heart rate and physiological symptoms of anxiety. Seek professional help.

    10 tips from a psychologist on coping with anxiety at work

  • Savor the good

    Noticing and savoring the pleasant moments and thinking, "Wow, this is really great "can strengthen positive emotions. In general, we tend to dwell on the negative side and not notice the positive things we experience.

    6 Ways to Instantly Be a More Positive Person

  • Shifting the way we respond to stress

    Notice when you’re feeling stress or resistance about change. Drop into the pure experience of the moment. Open to the wide-open nature of this moment, of reality. Relax into the beauty of the changing moment. Practice compassion, gratitude and joyful appreciation. Practice loving things exactly as they are.

    How to Get Good at Dealing With Massive Change

  • Hearing, smelling, and tasting anew

    Take your attention in turn to three everyday objects in your environment that you can hear, smell, or taste (for example, the ticking of a clock, a flower, a piece of fruit).  Let go of expectations, and instead allow your senses to lead you into the direct experience of hearing, smelling, or tasting itself.

    Three Practices to Shake Up Your Routine - Mindful