Simple Steps to Help You Cope With Anxiety
Stop and Breathe
When anxiety flares, take a time out and think about what it is that is making you so
nervous. Anxiety is typically experienced as worrying about a future or past event. 4 For
example, you may be worried that something bad is going to happen in the future.
Perhaps you continually feel upset over an event that has already occurred. Regardless of
what you are worried about, a big part of the problem is that you are not being mindful of
the present moment.
Anxiety loses its grip when you clear your mind of worry and bring your awareness back
to the present.
The next time your anxiety starts to take you out of the present, regain control by sitting
down and taking a few deep breaths. Simply stopping and breathing can help restore a
sense of personal balance and bring you back to the present moment. However, if you
have the time, try taking this activity a little further and experiment with a breathing
exercise and mantra. Practice this simple breathing technique:
Begin by getting into a comfortable seated position.
Close your eyes and inhale slowly through your nose. Follow this inhalation with a
deep exhalation.
Continue to breathe deeply and fully, in and out of your nose. Allow your breath
to be a guide to the present.
Use the mantra, “Be Present” as you breathe. With each breath in, think to
yourself “be” and with each breath out, focus on the word “present.”
Breathing exercises are powerful relaxation techniques that can help ease your body and
mind of anxiety while turning your attention towards the present.
Figure Out What's Bothering You
The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid
heartbeat, are usually more apparent than understanding just what is making you anxious.
However, in order to get to the root of your anxiety, you need to figure out what’s
bothering you. To get to the bottom of your anxiety, put some time aside to exploring
your thoughts and feelings.
Writing in a journal can be a great way to get in touch with your sources of anxiety. If
anxious feelings seem to be keeping you up at night, try keeping a journal or
notepad next to your bed. Write down all of the things that are bothering you. Talking
with a friend can be another way to discover and understand your anxious feelings. 1
Make it a habit to regularly uncover and express your feelings of anxiety.
Focus On What You Can Change
Many times anxiety stems from fearing things that haven’t even happened and may never
occur. For example, even though everything is okay, you may still worry about potential
issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be
unpredictable and no matter how hard you try, you can’t always control what happens.
However, you can decide how you are going to deal with the unknown. You can turn
your anxiety into a source of strength by letting go of fear and focusing on gratitude.
Replace your fears by changing your attitude about them. For example, stop fearing to
lose your job and instead focus on how grateful you are to have a job. Come to work
determined to do your best. Instead of fearing your loved one's safety, spend time with
them or express your appreciation of them. With a little practice, you can learn to dump
your anxiety and pick up a more positive outlook.
At times, your anxiety may actually be caused by a real circumstance in your life.
Perhaps you’re in a situation where it is realistic to be worried about losing your job due
to high company layoffs or talks of downsizing. When anxiety is identified as being
caused by a current problem, then taking action may be the answer to reducing your
anxiety.4 For example, you may need to start job searching or scheduling interviews after
work.
By being more proactive, you can feel like you have a bit more control over your
situation.
Focus on Something Less Anxiety-
Provoking
At times, it may be most helpful to simply redirect yourself to focus on something other
than your anxiety.6 You may want to reach out to others, do some work around your
home, or engage in an enjoyable activity or hobby. Here are a few ideas of things you can
do to thwart off anxiety:
Listen to music
Go for a walk or engage in some other form of physical exercise
Do some chores or organizing around the house
Engage in a creative activity, such as drawing, painting, or writing
Read a good book or watch a funny movie
Pray or meditate
Most people are familiar with experiencing some anxiety from time-to-time. However,
chronic anxiety can be a sign of a diagnosable anxiety disorder.
When anxiety affects one’s relationships, work performance, and other areas of life, there
is potential that these anxious feelings are actually an indication of a mental health
illness.
If you are experiencing anxiety and panic symptoms, talk with your doctor or other
professionals who treat panic disorder. They will be able to address any concerns you
have, provide information on diagnosis, and discuss your treatment options.
