The key to alleviating your worry is to begin to think in solutions. Everyone worries but when your thoughts are out of balance in such an extreme way, you’re inviting more troubles into your life. It is estimated that we say between 150 and 300 words a minute to ourselves in internal dialogue. This dialogue is your mental energy. When you worry, you bind it to all the things you don’t like or wish to change but feel powerless about. This in turn feeds your cycle of anxiety and despair. You may need to make a lot of changes, but with worry as your main problem-solving tool, the chances of you making smart decisions that will move your life to a more peaceful, prosperous, and happy place are virtually nil.
You can find peace, strength, resources, and courage now by connecting to the present moment, to your life and all that is in it, right here and right now. If you have spent the majority of your life in a highly anxious state, this may sound unconvincing or impossible. Nudge your skepticism toward curiosity and try something new. The following are three ways to reduce anxiety and stress. The first is a breathing exercise, the second is a thinking exercise, and the third (my personal favorite) is a mood-lightening exercise. See which works best for you. Whatever the results, continue to stay with the exercises that you find effective. Have patience with yourself and enjoy your process.
An easy and effective anxiety-reducing practice is Diaphragmatic Breathing. Done properly, studies have shown diaphragmatic breathing to be just as effective as anti-anxiety medication for many people in reducing symptoms of anxiety. Begin by becoming familiar with your abdominal region. This will be easy for you since you are pregnant. As you inhale and exhale, imagine the breath coming from deep in your belly and exhaling from this same space. Place a hand on your belly and one on your chest. Breathe so that the hand on your chest stays relatively still and the one on your belly gently rises and falls. Don’t force your breath, allow for its natural rhythm. See where it takes you. Practice for five minutes now and again tonight as you are falling asleep. Also try it first thing in the morning when you awaken. Continue to practice and you will notice that you are calmer and more in control.
