Anxiety is a future worry. To first learn to name when it's arising and recognize you are not present in the moment. To then focus attention on something in the moment, I.e., the Breath. Slowing down breathing. Feeling the belly expand. When we are anxious we are typically breathing in our chest - so to consciously move the breath down into the belly. Or to feel your feet on the ground - your toes are the furthest from your brain so it can get you out of your head.
Transforming Anxiety Process:
When you are anxious - where in your body do you feel it? What happens to your posture? What happens to your thoughts - are they fast or slow? What does it feel like? Describe the sensations in the body. If you could see it as an image, what would it look like? If someone were to walk into the room when you are anxious would they see the image? Where does anxiety exist? Most people say "in my mind" and if it’s in your mind, you have the power to change it. So then they are switching from anxious to empowered. Recall an event or experience when you felt empowered, what did it feel like? How did you hold your body? What do you remember thinking? How do you get empowered (name of person) to show up more often? (Create a trigger).