Five Strategies for Managing Anxiety

What is Anxiety?

Anxiety is the feeling of nervousness or apprehension a person experiences that can cause anxious thoughts, excessive worry, feelings of being on edge. People who experience anxiety have difficulty controlling or stopping worry. Anxiety is a natural emotion and can be helpful in the short term. The problem occurs when anxiety is difficult to manage. Some people might notice that anxiety happens in certain situations at work or school. Others might see a sudden increase in anxiety that occurs in most situations. There are different causes of anxiety; whatever the reason, here are some simple strategies for decreasing anxiety.

1. Recognize the Early Warning Signs

   Anxiety can strike at any time, place, or with anyone. It is important to pay attention to what you are thinking and feeling in your body that lets you know you are feeling anxious. You might notice an anxious thought or a pit in your stomach. Be curious about what is going on with you. Pay attention to those thoughts or feelings and act early. Think of a 1-10 scale, with 1 being feeling calm and ten being the most anxious. What are you feeling right now? Where do you fall on the scale? It’s important to be well acquainted with yourself and what you are thinking and feeling. Start logging symptoms, see if you can ask yourself what happened before you noticed you were anxious. The earlier you can intervene, the more effective you will be. It is easier to manage anxiety or worry at 3 or a 4 rather than a 9 or a 10. Take good care of yourself by acting early and trying the below strategies as soon as possible. Think of it like a fire; is it easier to put it out if it is a spark or large flames?

2. Use Coping Skills to Reduce Anxiousness

   Using coping skills is essential because, for your anxiety to be managed, you need to decrease the intensity of the anxiety. Pay attention to where the anxiety is on the 1-10 scale and keep using skills until it is as close to a 1 as possible. Using coping skills like deep breathing exercises engages the nervous system to help calm the anxiety response. Breathe in slowly through the nose and create a long exaggerated exhale through the lips. Repeat this as many times as needed. Another approach is to do a form of physical activity to end the anxiety response and get out the emotional energy you are experiencing. Think of things like brisk walking, yoga, playing basketball, jumping rope, or jumping jacks. With coping skills, the key is to practice using them when you are calm because the worst time to learn a new skill and get comfortable with it is when you are already anxious.

3. Get Support from Someone You Trust

   We are social creatures. We need connections with other people. Spending time with someone you trust is an effective way to manage anxiousness. Be sure to pick someone whose goal is to help support you through your concern, not increase it. Share happy memories, talk about plans, or vent if you need to to get your anxious thoughts off your chest. If comfortable, include some form of physical touch (a hug or hand on your back).

4. Pay Attention to Your Thoughts

   We have so many thoughts that go through our heads daily. Thoughts can help decrease anxiety or increase it. Being more mindful of your thoughts when you are anxious can help you work through your anxiety. Ask yourself questions; this is a good strategy that helps us focus on the answers rather than the anxiety. Questions help us engage the part of the brain that activates reasoning and judgment. Make sure you are living in the present and not predicting the future. Counteract negative thoughts about the future with the opposite. What if things turn out well? What if this is the time where things are different? Recall a time where you were successful at something. Bring up the memory in your mind. Remind yourself that you have been through hard things, and you are capable of getting through this too.

5. Treat Yourself Kindly

   Use some good ole self-compassion to practice self-care. Give yourself a break. You are going through something difficult. Give yourself some space to be anxious. It’s okay to feel the way you do. Tell yourself that you will get through it. Accept yourself for where you are in the moment. Be your own best friend. How would you care for a friend experiencing something similar? Ice cream, Netflix, vent session, dance party, mini makeover. You got it; create the environment you need to feel better.

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