1282: Classic ACP 3 Tips to Help with the Anxiety of Waiting
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- Everyday situations like waiting in traffic, long grocery lines, or delayed flights can trigger the anxiety of waiting, causing physical discomfort that is ultimately not dangerous.
- The first actionable tip is to breathe through uncertainty by slowing down, noticing your inhale and exhale, and extending the exhale to signal safety to your nervous system.
- The second tip involves practicing patience during little waits in ordinary moments, such as waiting for a computer to load or a kettle to boil, without reaching for distractions.
- The third tip focuses on extending love and kindness to yourself and others by smiling, connecting, and offering self-compassion when frustration arises.
- Applying these mindfulness practices helps calm your nervous system and protects your inner peace during unavoidable delays.
In today's episode, Gina discusses the anxiety of waiting, such as occurs in long lines at the market or on busy city streets or the highway where traffic is congested. Gina offers listeners three specific methods to bring mindfulness to bear on these moments when the waiting seems to last forever and help soothe the angst and discomfort that can arise.
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Chapters
0:27 Waiting Without Panic
3:44 Mindfulness Helps Waiting
7:23 Breath Through Uncertainty
8:50 Practice Little Waits
11:54 Love While Waiting
Summary
In this episode, we talk about three tips for handling anxiety that comes up while waiting. We begin by noting that common situations like standing in line, being delayed at the airport, or waiting in traffic can feel very uncomfortable, even though the discomfort itself is not dangerous.
The first tip is to be with the breath through uncertainty. We are encouraged to slow down, notice the inhale and exhale, and extend the exhale if possible. This is presented as a way to reduce stress and send the body a message that there is no immediate danger.
The second tip is to wait on purpose in small, ordinary moments. We can use brief waits, such as waiting for a computer to load, a meeting to begin, or the kettle to boil, as practice for remaining present without reaching for distraction. These small exercises are described as helping us build patience and prepare for bigger waits.
The third tip is to extend love and kindness. We can do this by smiling, laughing, connecting with others, and also being kind to ourselves when waiting makes us frustrated or late. The episode ends by emphasizing that these practices can help protect our inner peace.
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Frequently Asked Questions
How can I deal with the anxiety of waiting in traffic or long lines?
You can manage the anxiety of waiting by bringing mindfulness to the moment, focusing on your breath, and recognizing that the physical discomfort is uncomfortable but not actually dangerous.
What is a simple breathing exercise to calm anxiety while waiting?
A great technique is to slow down and notice your inhales and exhales, specifically extending your exhales to send a physiological message to your body that you are safe.
How do you practice patience for bigger waits?
You can build patience by practicing mindfulness during small, ordinary moments throughout your day, such as waiting for a computer to load or water to boil, without instantly reaching for distractions.
