Anxiety And Ways To Combat It

Anxiety is a normal part of life. In fact, it is our body’s way of alerting us of possible danger. We notice that extra adrenaline pumping and take it as a cue to help ourselves. However, for a variety of reasons this fight or flight response can be triggered more often in some more than others, even when faced with everyday situations like driving a car or ordering food.?

Besides physical reactions such as sweating and trembling, we might also experience persistent negative thinking that feels hard to stop. This can make completing tasks in our everyday lives difficult and we could avoid doing the things that normally bring us joy. No matter what might have contributed to developing anxiety, there are many methods for taking back control.

Breathing Exercises

The onset of anxiety may lead to an increased heart rate and faster breathing. Rather than trying to figure out why we’ve suddenly become anxious, first bring the body back to a state of calm. Stop what you are doing and take a few deep breaths. Breathe in through the nose, count to three, then out again through the mouth. Do this as long as you feel you need until your body’s reactions have slowed.

Another useful means for calming the body is to cross the arms over the chest and alternate between tapping the shoulders. This can restore feelings of balance and put us at ease. If more comfortable, you can also try alternate knee tapping.?

Return to the Present

Getting caught up in negative thinking is a normal symptom of anxiety. Putting some distance between ourselves and our thoughts can bring us back to the present. One strategy of doing so is called a “three point check” to check in with our feelings in a more objective manner.

• Thinking: First, examine what you are thinking. For example,?“I am uncomfortable”.
• Feeling: Then, check in with your body and how it is feeling.?“My heart is beating really fast”.?
• Doing: Then notice what you are currently doing.?“I am at a party”.

Rather than pushing out our thoughts, we alter the way we experience them. It does not have to be a matter of?“I am anxious”, but instead?“I am having anxious feelings”.?This makes anxiety more manageable while also bringing us back to the present.?

Try Thinking of Something Else

It often feels impossible to turn our brains off when we are feeling anxious. Instead of trying to think of nothing, it may be easier to shift our persistent thoughts away from the negative. There are a million things we could be thinking about besides our anxiety, some of which are,

• Who are the people I care about most?
• How am I different from the person I was last year?
• Where do I want to be five years from now?
• Where would I want to live and what would I want to do if I could do anything?
• When am I the most happy?

Or it can even be as simple as,?

• Sounding off the alphabet in reverse.
• Trying the 3-3-3 rule by naming three things you see, three sounds you hear, and three parts of your body.
• Naming a Disney movie for every letter of the alphabet.

Consider Dialectical Thinking

The word "dialectical" means a balance between opposites. This way of thinking allows two opposing truths to coexist. By utilizing dialectical thinking, we are able to both validate our feelings of anxiety and recognize that, in reality, we are safe. This way of looking at anxiety takes away some of that emotional intensity and makes it easier to approach. There is no pressure to deny your feelings, but try noticing other truths too.?

Find Out What’s Bothering You

Sometimes, conscious and subconscious stressors lend to persistent feelings of worry that can eventually get out of control. It may be helpful to reflect on any significant changes or sources of stress that could be contributing to ongoing anxiety. Talking to a family, friend, or professional may also be a means for uncovering what’s wrong.?

Change What You Can

Anxiety often stems from fear of the future and what we can’t control. Instead, bridging this gap may be easier if we focus on what we can control. Try to make short term goals and set aside time to enjoy. Planning out the rest of the day or even week can offer a sense of security.?

Be Kind to Yourself

While coping with anxious feelings, practice self-care by:

• Eating well and regularly.
• Getting enough sleep each night.
• Engaging in physical activity.
• Keeping up with your hygiene routine.

A healthy lifestyle is not only important for physical health, it will prevent anxiety and promote an overall sense of well being.?

References

Broadview Psychology. (2020). A Daily Dose of Dialectics.?https://broadviewpsychology.com/2020/05/11/a-daily-dose-of-dialectics/

Verywell Mind. (2022). What You Can Do to Cope With Anxiety.?https://www.verywellmind.com/manage-your-anxiety-2584184

AdultMentalHealth.org. (2017). Managing and Reducing Anxiety.?https://adultmentalhealth.org/managing-and-reducing-anxiety/