These have been the most helpful techniques I have used to recenter and remember that I am not that fleeting feeling.
1. Just because my heart is beating fast doesn’t mean my mind has to. Anxiety is really the fear of being afraid. When I had severe panic attacks and agoraphobia, I would feel my heart start to beat fast and my breath shorten, I would start spiraling out of control afraid that I wouldn’t be able to stop what was happening. After I had been practicing mindfulness for sometime I could notice the feeling coming on and deeply feel my heart beating yet still notice my thoughts didn’t have to start racing with the rhythm of my heart. This gives me some perspective and feeling of safety. This isn’t dissassociating, this is just watching. Mentally, I thank my heart for beating and sending blood throughout my body.
2. Ask what are you telling yourself? Are you telling yourself frightening thoughts? Are you telling yourself that something in your life is a disaster or won’t work out the way you want it to? This technique really helps to become aware of the thoughts going on that could be triggering the anxious feelings. If I am aware of the thoughts this is effective. I use technique #1 when I am not aware of what thought I had that resulted in the physical reaction.
3. This technique is the MOST helpful and typically just melts away the fear. I mentally tell myself, “I have this anxiety because I care about people so much and want their love and attention” this has the effect of melting the fear and exposing it for what it really is- love and caring. If you look deeply you will realize this is the source.
You won’t hear these techniques written/spoken about because they are from different sources and deep insights I have had of the way my mind works and how my body and mind interact.