You know it. You feel it. Yet you can’t figure out how to get rid of it. What is it? Well, if you’ve ever experienced racing thoughts, difficulty sleeping, or a constant state of dread, then you know exactly what it is. Anxiety. Usually a normal human emotion, but can easily slip into something more severe.
The good news? Anxiety is manageable! With the right tools and proper support, you can learn to reduce its intensity and regain control. But how? Let’s discuss 5 effective strategies for you to try the next time you’re feeling anxiety take over.
1. Practice Deep Breathing and Grounding Techniques
It may sound strange, but sometimes taking a deep breath can make a huge difference. When anxiety strikes, your body goes into fight-or-flight mode. Deep breathing and grounding can disrupt this cycle and send calming signals to your brain.
Try this: 4-7-8 Breathing
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat 3-4 times or as needed
Grounding exercises can also bring you back to the present moment, especially during moments of panic.
5-4-3-2-1 Technique
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
These techniques are simple, but they are powerful tools to reset your nervous system in real-time.
2. Challenge Anxious Thoughts
Anxiety often feeds on distorted or exaggerated thinking. Learning to challenge your thoughts can reduce their power and create space for a more balanced perspective.
Ask yourself:
- Is this thought based on facts or assumptions?
- What’s the evidence that supports this fear?
- What would I tell a friend who had this thought?
- Is there a more realistic or helpful way to look at this?
Anxiety also causes what is known as “cognitive distortions,” which look something like:
- Catastrophizing: Assuming the worst-case scenario when faced with challenges.
- Mind reading: Believing you know exactly what others are thinking.
- Black-and-white thinking: Seeing things as either all good or all bad, no in between.
Watch out of these, for they can increase the anxious cycle.
3. Establish a Healthy Routine
Anxiety thrives off of chaos and inconsistency. Building a structured routine can create a sense of stability and control.
Key components of what an “anxiety-friendly” routine include:
- Regular sleep schedule: Aim for about 7-9 hours of sleep a night.
- Nutritious meals: Food is fuel; find a healthy balance between foods that energize you and make you feel good.
- Physical activity: Even just engaging in 20 minutes of walking a day can make you feel good.
- Screen boundaries: Reduce news and social media consumption, especially right before bed.
4. Limit Avoidance and Practice Exposure
Avoiding situations that trigger anxiety may provide short-term relief, but it reinforces the idea that you can’t handle discomfort. Gradual exposure, on the other hand, builds confidence.
Gentle exposures may look like:
- If you fear social situations:
- Start with saying hello to a neighbor or a co-worker
- Progress to short, small-talk conversations
- Eventually, work your way up to asking someone to hangout or attending a group activity
- If you fear driving:
- Practice sitting in the car and imagine driving
- Take a drive around the block and back
- Finally, increase distance over time
5. Stay Connected and Seek Support
Anxiety can feel extremely isolating, but connection is a powerful resource.
- Talk to trusted family or friends about what you’re feeling
- Join a support group for people who also struggle with anxiety
- Speak to yourself kindly and be patient; anxiety does not go away overnight
You don’t have to do this alone. Reaching out for support, especially professional help from a anxiety therapist, can be one of the most courageous and healing steps you take. If you want more information about our different therapy options, give us a call!
