When trying to calm an anxious moment, it can be helpful to have a phrase to repeat, out loud or silently, while working to slow one's breathing. Read here for sample mantras during this difficult time.
When we become anxious and stressed, our thoughts often begin to race, seeming to come very quickly, and jumping from one stressful thing to another. Sometimes our anxious thoughts are not really accurate, though at other times our anxiety is based on very real circumstances. While you may have received the advise to "Just not think about it," you probably have also found that that does not work; our brains are drawn to anxious thoughts in an attempt to aid our survival. With mantras, you can both accept the reality of the situation, AND actively alter your thoughts to those which will reduce the level of your anxiety.
Mantras can be repeated out loud or silently, whichever you prefer. Because they can be done silently, this is a great tool when you find yourself in public places (e.g., on a bus, in a work meeting, taking a test in school, etc.). The exact wording does not matter, as long as it is truthful (denial is not a healthy coping strategy) and as long as it soothes you. There is no magic number of times to repeat a mantra; repeat it as many times as it takes to feel some relief. Over time, you fight find yourself quickly repeating a mantra at the first sign of stress, cutting it off before it has time to start.
While repeating your mantra, try to simultaneously slow your breathing. Do not try to take an excessively large breath (this is likely to cause discomfort and even muscle tension, which is the opposite of calming and soothing). Ideally, your stomach should relax (go out/get bigger) as you inhale, and should collapse (go in) when you exhale. If your shoulders raise towards your ears or get tight, focus on your stomach movements until you get the hang of it. There is no magic number of counts for breathing in or breathing out, and there is no need to hold your breath before exhaling. Find a pace of breathing that feels good to you, trying to slow down both the inhale and the exhale.
Mantras
This is extremely difficult, but people have been through, and survived, extreme difficulties for all of history. I will get through this, just like they did.
This is the most difficult thing I've ever been through, but it's temporary. It will not always be like this.
My today is not my forever. It will not always be like this.
Money and material things may be temporarily lost, but what is most important is my health and my loved ones.
Each day that passes moves us one day closer to the time when we will be able to return to our previous activities. One day this will all be over.
I can focus on what I can do today, and let tomorrow take care of tomorrow. I will get through this.
It is very scary now, but I will get through this, and I will be ok.
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