How to Deal with Anxiety

Written by Graham Gallivan

Contrary to popular belief, anxiety is an entirely natural part of life. Experiencing anxiety is our body’s natural, built-in alarm system. It lets us know when we need to be focused and ready for potential danger.

There’s a fine line between anxiety being normal and problematic. When it becomes persistent, even in times of no immediate threat, it can start to interfere with your quality of life. Thankfully, there are strategies you can implement to help manage any anxiety that is out of place or overwhelming. Here’s a look at how you can regain a sense of control.

Understand Your Anxiety

The first and most crucial step in dealing with anxiety is understanding what’s going on. Anxiety is rooted in fear of the unknown and worry about past or future events. There are many ways that anxiety can manifest depending on your circumstances.

Recognizing your triggers and the associated symptoms is key to getting it under control. Keep a journal handy for when you feel your anxiety creeping in. Make notes of the situation, what you’re feeling, and any thoughts racing through your mind. This will help you identify patterns, which will enable you to develop effective strategies.

Explore Mindfulness and Deep Breathing Practices

When anxiety spikes, it causes a hormonal reaction that leads your body into fight-or-flight mode. Gaining control over your anxiety requires something that will counter what your nervous system is going through.

Deep breathing is an excellent way to activate your parasympathetic nervous system and calm your body. Mindfulness exercises can also help ground you and bring you into the present moment, helping you move away from any spiraling thoughts. Both of these combined will help reduce anxious thoughts and give you some relief.

Challenge Negative Thought Patterns

Negative and irrational thoughts are the fuel for anxious thinking. Making efforts to reframe any negative thought patterns can reduce your anxiety’s power and help you regain some control. It will also help you evaluate your situation more clearly.

When you start to spiral, ask yourself if your thoughts are based on fact or an assumption. Consider your potential outcomes, including the worst-case scenario,  and assess how likely it is to occur.

You also want to take a step back and evaluate the situation from a different perspective. If a friend came to you with the same worry, what would you tell them? How would you recommend they handle it? Take your own advice and apply it to your situation. Oftentimes, we’re much more forgiving with our loved ones than we are with ourselves.

Set Boundaries

Your anxiety will thrive in chaos and unstructured environments. Establishing boundaries gives you a roadmap for handling certain, potentially stressful situations.

Creating a routine will give you structure to your days and help keep your stress levels low. Predictability isn’t always viewed as a positive, but where anxiety is concerned, it can prevent that shift to becoming overwhelmed. Additionally, setting boundaries helps you stay within your comfort zone.

Prioritize Your Self-Care

There is something to be said for eating well, sleeping well, and getting the right amount of exercise. Proper nutrition will help fuel your body with the nutrients it needs and help promote hormone balance. Quality sleep will give your mind the rest and recovery it needs to combat anxious thoughts. Physical activity helps release endorphins, also known as the "feel-good" hormones. Together, these acts of self-care foster a clear mind and increased resilience.

Seeking Professional Help

If anxiety is harming your quality of life, it’s worth exploring professional options for support. Above all else, know that there is no shame in asking for help.

Through anxiety therapy, you can gain a better understanding of your triggers, identify your symptoms, and develop effective coping strategies. Help is just a call away—contact me today to get started.

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