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Anxiety is a common and healthy emotion experienced by most people. However, when anxiety becomes overwhelming, it can lead to mental health issues and impair one’s ability to handle anxious feelings. Instead of trying to eliminate anxiety, focus on building coping mechanisms for when you feel anxious. Knowing how to deal with anxious thoughts is key to overcoming this emotion. Do not let anxiety control you, as it can lead to long-term depression – a serious mental health concern.
Steps to Take
Understand Your Anxiety
Acknowledge and accept that you are feeling anxious. Don’t blame yourself for it, or tell yourself unhelpful things like, "I will never get through this" or "I am incapable." Understand that you can overcome this, and that you will make it through.
Identify the Source of Your Anxiety. Whether you are experiencing a panic attack or sudden feelings of fear or worry, pinpointing the root cause of your anxiety is crucial. Is the cause something happening in your life? Or perhaps an unfortunate event that has occurred? Or maybe an upcoming activity, meeting, or event is triggering your anxiety? By understanding the source, you can manage your fear more easily.
Chloe Carmichael, PhD
Clinical Psychologist, Author of "Nervous Energy"
Clinical Psychologist, Author of "Nervous Energy"
Understand that anxiety can sometimes be a healthy state. Clinical Psychologist Chloe Carmichael explains: "It’s not always a bad thing if someone occasionally doesn’t want to get out of bed. Sometimes, this is nature’s way of signaling that your body is exhausted and needs rest. Recognizing that you need rest is beneficial for your health. However, if you find yourself in this state for an extended period, or if your life isn’t showing signs of improvement, it’s important to talk to a professional."
Determine whether your worry can be resolved. Once you identify the source of your fear, the next step is to figure out if you can address it now or if time (or your imagination) will take care of it. If your fear is mostly imagined or can’t be dealt with immediately, it’s best to push it aside. If it requires action, follow these steps:
- What can you do to reduce your fear or worry?
- Is this a short-term or long-term solution?
- What can you do to prevent your anxiety or fear from recurring?
Consider the Worst-Case Scenario. If your fear is overwhelming you, take a moment to think about the worst possible outcome. Perhaps you’re preparing for an important presentation and feeling anxious. Stop and ask yourself, “What’s the worst that could happen?” Regardless of how extreme your answer is, thinking it through can help you realize that most problems have a solution.
Accept Uncertainty. It’s difficult to stop worrying when you are uncertain about a particular situation. At this point, it is important to embrace the reality of uncertainty. We cannot know what will happen or what the outcome will be; worrying about what no one can predict only leads to unnecessary fear, which can be avoided by simply accepting it.
Consider the Impact of Worrying. You often worry for a reason – anxiety is a fearful response to real or imagined situations. The problem arises when we start worrying about things that aren’t actually dangerous. So, think about the purpose of your fear. Is it helpful? If you are afraid of a real danger, your worry will have a positive impact. However, if your anxiety is unfounded, it will only create negative effects. By remembering this, you can reassure yourself when anxiety arises.
Avoid Cognitive Distortions
Focus on Both the Positive and Negative. When worrying about something, it’s easy to only see the negative side. However, like with everything, there will always be positive aspects in situations that feel full of fear. Don’t just focus on the negative, but also acknowledge the positive sides of the situation.
Avoid the "All or Nothing" Thinking. No matter how bad the situation may seem, the outcome will never be strictly black or white. Don’t allow yourself to ignore the gray areas or catastrophize the problem. For example, if you don’t get into the university you wanted, don’t immediately label yourself as a failure and assume no one will ever need you. This type of thinking often emerges when you’re anxious but is completely unreasonable.
Don’t Turn Everything into a Tragedy. If you fear something that isn’t dangerous, even if it’s just imagined, interpreting it as a catastrophe will only intensify your fear. For instance, if you’re afraid of flying and imagine a disaster when the plane hits turbulence, your anxiety will worsen. Focus on the reality of each situation, rather than imagining worst-case scenarios.
Don’t Jump to Conclusions. If you lack information and haven’t experienced the fear or worry yet, jumping to conclusions about what might happen will not be helpful. When uncertainty arises, reassure yourself by recognizing (and accepting) that you don’t know what will happen. Consider all possibilities instead of only focusing on the worst or most unlikely outcome.
Don’t Let Emotions Control Your Mind. When fear and anxiety take over, it’s easy to let emotions cloud your rational thinking. Your emotions can confuse you, making you believe you’re in more danger than you actually are. Don’t let fear convince you that you’re at risk unless it’s based on reality. Respond to negative emotions like anxiety, stress, guilt, and shame in the same way.
Avoid Blaming Yourself. When anxiety arises, don’t let it make you feel like a “villain” for something beyond your control. For instance, if your house is robbed, it’s easy to blame yourself for being careless. However, this mindset is irrational and will only make you feel worse. You are not responsible for being robbed, unless you invited the thieves in.
Try Proven Anxiety Reduction Techniques
Take Deep Breaths. When you’re anxious, you often breathe quickly, which means your brain receives less oxygen. This makes it harder to think clearly and reason effectively. Take a few moments to focus on deep belly breaths. Inhale for 4 seconds, hold your breath for 4 seconds, and exhale for 4 seconds. Repeat for 1-2 minutes to quickly regain composure. If you're unsure where to breathe from, place your hands on your belly and feel the rise and fall with each breath.
Make Time for Exercise. Whether anxiety is a recent feeling or something you've been dealing with for a long time, exercise is undoubtedly helpful. Physical activity produces endorphins, which boost happiness and reduce cortisol, a stress hormone. When you begin to feel anxious, exercise or take a walk. Regular exercise not only provides immediate relief but also helps reduce anxiety in the long run.
Practice Meditation or Prayer. Actively shifting your focus away from stressful thoughts or concentrating on inner peace can quickly calm anxiety and fear. When anxious thoughts arise, turn inward and repeat a positive mantra or pray. As you focus on this practice, your worries will naturally dissolve.
Maintain a Healthy Diet. It might sound odd to link breakfast to anxiety, but the food you choose has a significant impact on mental health. Studies have shown a connection between unhealthy diets and heightened anxiety and stress levels. Add more fruits, vegetables, and whole grains to your daily meals. You should also check for any food allergies that might be causing anxiety, as this is a common issue.
Consider Magnesium Supplements. Magnesium in the body helps reduce the effects of constant worry and panic attacks. When magnesium is deficient, you may feel more anxious than usual. Try taking magnesium supplements available at pharmacies and see if your mood improves.
Herbal Therapy. You don't have to completely rely on prescription medications to alleviate anxiety. Instead, consider trying natural herbal remedies. Numerous scientific studies have found a strong connection between anxiety relief and herbal treatments, such as valerian root, passionflower, and chamomile. Try one of these herbs before opting for medication.
Consult a Psychologist. If your anxiety has become so overwhelming that you can't manage it on your own, don't feel ashamed about seeking help from a mental health professional. Just like you'd visit a doctor for physical health concerns, it's completely normal to see a psychologist for emotional and mental well-being. If you experience prolonged anxiety or recurring panic attacks, a mental health evaluation and treatment, such as therapy or medication, can be easily arranged.
Advice
- Avoid drinks high in caffeine, as they stimulate the nervous system and contribute to increased stress instead of relaxation.
- Try basic therapies before resorting to stress-relief medications. It’s always easier to use medication than to stop once you’ve started.
- You can apply a little lavender oil to relax and relieve nervous tension. Just a drop on your temples should do the trick.
- Find something that brings you joy, such as books, TV shows, movies, or songs. Whenever you feel anxious, listen to, read, or watch one of these to help calm your mind.
Warning
- It is important to consult with a doctor before using even the mildest medications to prevent drug resistance.
- These suggestions cannot substitute for medical treatment; they are only intended to assist with mild conditions. Please see your doctor if you regularly experience severe panic attacks. Anxiety and stress can have a harmful impact on the nervous system and blood pressure. If left untreated, your fears may lead to more serious problems, such as social anxiety and a lack of self-confidence in handling various situations.
- If these tips do not help and anxiety continues to affect your communication behaviors, it may be a form of anxiety disorder that requires medical intervention rather than just typical worry.
