Sitting with anxiety refers to the practice of allowing yourself to experience anxiety without trying to avoid it or immediately act to alleviate it. It involves accepting the presence of anxiety and observing it without judgment or the need to react. This practice is commonly used in mindfulness-based approaches and can be helpful in managing anxiety over time. Here are some ways a person can "sit with anxiety":
Mindfulness meditation: Engaging in mindfulness meditation involves focusing on the present moment, including the sensations and emotions experienced, without trying to change or judge them. This can help create a sense of acceptance and reduce the struggle with anxiety.
Breathing exercises: Paying attention to your breath and engaging in deep, slow breathing can help you stay present and centered during anxious moments. Breathing exercises can help you observe the anxiety without getting carried away by it.
Identifying physical sensations: When experiencing anxiety, try to notice the physical sensations in your body. Observe how anxiety feels without interpreting it as good or bad.
Labeling emotions: Give a name to the emotions you are experiencing. For example, you might say to yourself, "I am feeling anxious right now." This can create a sense of detachment from the emotion.
Non-reactive stance: Instead of trying to fight or escape anxiety, simply observe it as if you are an impartial observer. Recognize that anxiety is a natural response and that it will eventually pass.
Refocusing attention: If anxiety becomes overwhelming, gently redirect your attention to something neutral or grounding, such as your breath, an object in the room, or the sensations in your feet.
Self-compassion: Be kind and compassionate towards yourself while experiencing anxiety. Avoid self-criticism and remember that everyone experiences anxiety at times.
Patience: Understand that sitting with anxiety can be challenging, especially in the beginning. Be patient with yourself as you practice this skill.
It's essential to remember that "sitting with anxiety" is a skill that may take time and practice to develop. While it can be beneficial for managing anxiety, it may not be suitable for acute or severe anxiety situations. In such cases, seeking additional support from a mental health professional is highly recommended.
Moreover, if anxiety becomes chronic or significantly interferes with daily life, it's crucial to reach out to a mental health professional who can provide guidance, support, and potentially recommend therapeutic interventions tailored to your specific needs.