{"id":84597,"date":"2020-09-25T08:11:17","date_gmt":"2020-09-25T08:11:17","guid":{"rendered":"https:\/\/thrive.co.com\/?p=84597"},"modified":"2020-10-27T13:31:07","modified_gmt":"2020-10-27T13:31:07","slug":"5-steps-to-overcoming-anxiety-in-the-moment","status":"publish","type":"post","link":"https:\/\/thrive.co.com\/5-steps-to-overcoming-anxiety-in-the-moment\/","title":{"rendered":"5 steps to overcoming anxiety in the moment"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column column_width_percent=&#8221;100&#8243; gutter_size=&#8221;3&#8243; overlay_alpha=&#8221;50&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; width=&#8221;1\/1&#8243;][vc_single_image media=&#8221;84599&#8243; media_width_percent=&#8221;100&#8243;][\/vc_column][\/vc_row][vc_row unlock_row_content=&#8221;yes&#8221; row_height_percent=&#8221;0&#8243; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; column_width_percent=&#8221;100&#8243; shift_y=&#8221;0&#8243; z_index=&#8221;0&#8243;][vc_column column_width_use_pixel=&#8221;yes&#8221; gutter_size=&#8221;3&#8243; overlay_alpha=&#8221;50&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; column_width_pixel=&#8221;1200&#8243;][vc_empty_space empty_h=&#8221;1&#8243;][vc_custom_heading auto_text=&#8221;yes&#8221; heading_semantic=&#8221;h1&#8243; text_font=&#8221;font-875198&#8243; text_size=&#8221;fontsize-211028&#8243; text_weight=&#8221;400&#8243; text_space=&#8221;fontspace-111509&#8243; text_color=&#8221;color-165260&#8243;]Automatic Heading Text[\/vc_custom_heading][uncode_info_box items=&#8221;Reading_time,Categories&#8221; text_size=&#8221;fontsize-154105&#8243; text_weight=&#8221;400&#8243; text_transform=&#8221;uppercase&#8221; separator=&#8221;bullet&#8221;][vc_column_text]<\/p>\n<p class=\"amp-o-paragraph\">AnxietyUK suggests practising the \u201cAPPLE\u201d technique to deal with anxiety and worries.<\/p>\n<ul>\n<li><strong><em>Acknowledge<\/em>:<\/strong> Notice and acknowledge the uncertainty as it comes to mind.<\/li>\n<li><strong><em>Pause<\/em>: <\/strong> Don\u2019t react as you normally do. Don\u2019t react at all. Pause and breathe.<\/li>\n<li><strong><em>Pull back<\/em>: <\/strong> Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don\u2019t believe everything you think. Thoughts are not statements or facts.<\/li>\n<li><em><strong>Let go: <\/strong><\/em> Let go of the thought or feeling. It will pass. You don\u2019t have to respond to them. You might imagine them floating away in a bubble or cloud.<\/li>\n<li><em><strong>Explore: <\/strong><\/em>Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else \u2013 on what you need to do, on what you were doing before you noticed the worry, or do something else \u2013 mindfully with your full attention.<\/li>\n<\/ul>\n<p>For more tips about fear and uncertainty and doubt \u2013 FUD \u2013 in the Reading Room, see summaries of <a href=\"https:\/\/thrive.co.com\/feel-the-fear-and-do-it-anyway-by-susan-jeffers\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201c<strong>Feel the Fear and Do It Anyway\u201d<\/strong><\/a> and <a href=\"https:\/\/thrive.co.com\/feel-the-fear-and-do-it-anyway-by-susan-jeffers\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>\u201cEmotional Agility\u201d<\/strong><\/a> or this <strong><a href=\"https:\/\/thrive.co.com\/thrive-in-five-managing-fear-and-uncertainty\/\" target=\"_blank\" rel=\"noopener noreferrer\">Thrive in Five edition<\/a><\/strong>, 5 ways to manage fear, uncertainty and doubt.<\/p>\n<p>If you would like to receive these generally bi-monthly Thrive in Five newsletters, <a href=\"https:\/\/mailchi.mp\/thrive\/monthly-newsletter\"><strong><span style=\"color: #36e1db;\">sign up here.<\/span><\/strong><\/a>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Last year I wrote about why booking too far in advance can be dangerous for your business, and this concept of margin so eloquently captures what I had recognized had been my problem: I was so booked up with clients that I wasn\u2019t leaving any margin for error, growth, planning, or reflection.<\/p>\n","protected":false},"author":1,"featured_media":84599,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - 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