6 Effective Strategies for Managing our Anxiety
Anxiety is a word that gets thrown around a lot these days. Many people you know have probably said at one point or another that they have anxiety. And while everyone has moments of anxiousness, true anxiety is more than just occasional anxious thoughts. If you are someone who feels anxious more often than not, or if your anxiety feels overwhelming, out of control, or interferes with your everyday life, you may be one of approximately 40 million American adults who have an anxiety disorder.
Anxiety disorders are a real thing, and not one to be ashamed of. According to the Anxiety and Depression Association of America, around 18% of the population in this country struggle with anxiety disorders, making them the most common mental disorder in the U.S. So if you feel like you are alone, rest assured that you are not.
In fact, as a whole, anxiety is on the rise in America. Things like stress at work, finances, divorce, health, loneliness, trauma, violence and so much more lead to increased levels of fear and anxiety. However, anxiety isn’t always bad. Anxiety is your body’s way of telling you that something is wrong, and can be beneficial if you are in imminent danger.
An anxiety disorder, however, differs from anxiety in that it is extreme, excessive, and intrusive in your day to day life. There are several different types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder and panic attacks, social anxiety disorder, agoraphobia, separation anxiety disorder, and specific phobias. Other disorders that are closely related to anxiety include obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and depression.
The good news is, anxiety disorders are very treatable and there are many effective coping strategies to help you gain control back in your life. Here are a few of the ways to help you cope with anxiety when it starts to overtake your thoughts and interrupt your life:
1. BREATHE
It may sound simple, but breathing might be one of the most effective coping mechanisms for dealing with anxiety. Anxiety is often linked to fear of the future or stress related to the past. Breathing is the one constant in our lives that can bring us back to the present moment. The simple act of breathing can remind you that you can’t control the past or the future, all you can control is this very moment.
It’s important to make the practice of mindful breathing a part of your daily routine, and not just during times when you’re feeling anxious. When you intentionally focus on your breathing, even if it’s only for 5-10 minutes each day, it makes it much easier to rely on when you need it.
2. FOCUS ON WHAT YOU CAN CONTROL
Chronic anxiety stems from the fear of what could be. We get trapped in a cycle of worry thinking about everything that could go wrong in a given situation. However, 90% of what we worry about never comes to pass. We trick ourselves into believing that by thinking about the future we can somehow control it, but we can’t. By overthinking, we are only causing ourselves unnecessary fear and worry regarding something that hasn’t even happened yet, and probably never will.
So instead of thinking about things that are out of your control, try refocusing your attention on the things that you can control. For example, if you’re worried about a deadline at work, instead of stressing about what your boss will say if you don’t meet that deadline, think about one thing you can do tomorrow morning that will get you one step closer to your goal. Anxiety happens when we think about too much at once. Breaking your situation down into small, manageable pieces that are within your control is a great way to minimize stress.
3. DON’T NEGLECT YOUR PHYSICAL HEALTH
Your physical health has a direct correlation to your mental health. How we treat our bodies and what we put in them matters. A well-balanced diet and supplements like Vitamin B6 and Iron, which produce serotonin in your body, help to improve your mood and act as a natural defense against negative thoughts and emotions.
Exercise is another great way to reduce stress and anxiety. When you exercise, even for 10-20 minutes a day, it is proven to relieve tension and boost your physical energy by releasing endorphins. Endorphins are a chemical that is released in the nervous system to reduce the feelings of pain and stress. It’s this chemical reaction that people refer to as the “runners high” due to the increased feeling of euphoria they feel when these endorphins are released.
In addition to simply exercising, you can also combine your exercise with mindfulness practices. When you are working out, focus on the sensations in your body or the pattern of your breath. This will help anchor you in the present moment and help you break the cycle of negative or anxious thoughts.
4. THE FULL-BODY SCAN
Muscle relaxation is another practice in mindfulness that can help reduce feelings of anxiety by redirecting your thoughts to the present moment. Some people call this a “full-body scan” which refers to the practice of focusing on every muscle group in your body from your head to your toes chronologically. As you focus on each separate muscle group in the body, slowly relax them until every muscle is completely relaxed. This is a good practice if your anxiety causes insomnia or if it’s hard for you to fall asleep at night. Start at your toes and work your way up your body. If you get to the top of your head without falling asleep, try working your way back down.
5. GET TO THE ROOT OF YOUR WORRY
It can feel counterintuitive to try to think about what it is that is causing you to be anxious. But oftentimes we give our anxiety more power when we avoid getting to the root of what is causing it in the first place. One good way to explore these triggers is to create a safe space in your home, somewhere that isn’t a place you spend a lot of time. Once you have a place, pull up a chair and allow yourself to explore your thoughts and try to pinpoint what might be instigating your anxiety.
Use this safe place to allow yourself to explore the what if’s and worst-case scenarios, but when you are done with this practice, leave those thoughts there. Don’t take them with you when you move onto the next thing in your day. If you feel yourself going down the road of anxious thoughts, go back to that place. It may also be helpful to write your thoughts down. Sometimes just the act of writing down what is causing you stress is enough to relieve yourself of it.
6. CHANGE YOUR FOCUS
When you find yourself feeling overwhelmed by your anxiety, it can be helpful to focus on other things. This does not mean avoiding or ignoring your thoughts and feelings, but if fear and anxiety begin taking your thoughts hostage, it can be helpful to change your point of focus.
Try listening to peaceful music, meditating or practicing yoga to bring yourself back into your body and out of your head. Or you may find that your stress levels decrease when you write or draw, or clean the house, or go for a run. Whatever helps you refocus your energy and thoughts on something positive or that reminds you that your anxiety is not all there is in life, do that.
Talking to a friend or a loved one is another way to help reduce stress. When we let those we trust in, sometimes they can offer a different perspective or simply listen, which can make us feel less alone.
AND REMEMBER, YOU ARE NOT YOUR THOUGHTS
The important thing to remember when you are experiencing anxiety is that your thoughts don’t control you. Thoughts are just thoughts, and they have no power over you unless you allow them to. If you have found any of these strategies helpful, write them down and use them as a resource the next time you feel anxiety creeping into your thoughts. Remind yourself that thoughts come and go like the wind. And when those thoughts are gone, they’re gone, and you remain.
If you feel like your anxiety is affecting your everyday life, you may also want to consider speaking to your doctor or a therapist. Speaking with a therapist can not only help you process your anxiety, but it can also help you uncover root causes and trigger points, provide new tools for stress management, and give you additional tools and resources for overcoming anxiety.
To learn more about Brave Grand Rapids, or to speak with one of our licensed therapists about your anxiety, click the link below.
