It is normal to feel anxious from time to time. Uncertainty about what will happen next can sometimes trigger anxiety, whether it is in the next few minutes, days, or months.
Anxiety is defined by mental health experts as worrying about an impending threat. Even thinking about a conversation you dread can make your stomach turn days before it takes place. A presentation or exam can cause your heart to race. Perhaps you lay awake at night worrying if you’ll run into a virus at the supermarket.
Additionally, it is normal to want to get rid of those uncomfortable, pit-of-the-stomach feelings as soon as possible. According to Rick M. Poreda, PhD, associate professor of psychology at Harvard Medical School, that approach can make you more anxious.
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“When you worry about getting rid of your anxiety, you’re telling your nervous system that there’s more to worry about. Consequently, your anxiety gets worse.”
Rick M.Poreda PhD
Be aware that if your anxiety is severe and affects your daily life, you may have an anxiety disorder. In this case, treatment may be necessary to overcome it.
Accept anxiety to calm it
People don’t expect to hear this. But anxiety can be relieved most easily by accepting it, says Poreda, who founded the Center for Anxiety in New York City.
“It is ironic that when we let anxiety run its course without fighting it, it becomes less intense. Fighting anxiety, however, is what typically triggers panic attacks”
“…You will always feel anxious if your only strategy is to avoid things that trigger it or distract yourself. It will always be the bully in the schoolyard because you haven’t learned how to deal with it.”
This is how the Anxiety and Depression Association of America puts it:
“The thoughts you resist persist.”
Instead, follow these 4 steps:
- Identify and understand your anxiety: Tell yourself, “I’m tense because I’m worried about [thing X].”
- Instead of critiquing yourself, say, “These feelings are normal, healthy responses by my body in situations that are complicated, stressful, or difficult. It’s OK to feel this way.”
- Knowing you can cope with anxiety and still function well is key: “You can do very well if you have anxiety, and chances are you have done so in the past,” says Poreda.
- Remember a time when you were anxious but still accomplished your goals. Maybe you were anxious before an important event or meeting. Afterward, someone told you how well you performed.
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The Best Way to Stop Anxiety
These techniques can provide quick, short-term relief for anxiety symptoms.
Ask yourself these questions to do a reality check:
- What is the likelihood that the thing I’m anxious about will happen, on a scale of 1 to 100?
- Is there a good reason to believe something will go wrong?
- Is it possible I’m being overly worried?
Rather than avoiding your anxious thoughts, share them with someone you trust: Acknowledge them instead of ignoring them. Talk to a friend or family member about them to get a better perspective.
If you feel overwhelmed or out of control because of anxiety, remember that you are safe: “When you’re feeling anxious, you may fear the worst.” This is the advice of Seattle-area clinical psychologist Marion Beckler, PhD, chief executive officer of Light On Anxiety CBT Treatment Centers.
“Ask yourself if there is a real threat in front of you, or am I all right at home and worrying about something that is not a threat to me right now?”
Marion Beckler, PhD
“…If you ground yourself in the moment, you can reboot your brain and body and feel less anxious.”
Anxiety can be like an engine revving, notes Lisa Sanderson, a licensed professional counselor. Take control of that energy and channel it into something else, advises Sanderson, co-founder and executive chairman of Mindful Health.
“Getting up and walking or pacing is a good idea if you are sitting there worried”, she says. “Clean something for a few minutes. Step outside for a few minutes. A quick break can help release anxiety.”
Taking a mental break is important: “Take some time to daydream.” Sanderson says. “A short mental vacation can relieve anxiety.”
Put a timer on for a few minutes, close your eyes, and visualize yourself in a peaceful or happy place.
“Let your mind wander if your anxiety is caused by a sense of control,” Sanderson says. “If your mind returns to anxious thoughts, notice that it has happened and mentally tell your anxiety, “I will be with you in a moment,” before returning to your daydream.”
You may find it easier to release anxiety by using an app that guides you through your thoughts. You should find a relaxation or meditation app that you enjoy and give it a try.
Take a few deep, slow breaths before you begin to relax.
You have to change your position: “Do the opposite of whatever you are doing,” Beckler advises. When you’re hunched over with worry, stand up and strike a Wonder Woman pose. Go wash your face with cold water if you’re under a blanket. That will help ‘change the channel’ from anxiety.”
You can use a mantra to shift your mind away from anxious thoughts that run through your head, says Beckler.
Two mantras she likes are:
“These thoughts are uncomfortable, but they are not dangerous,” and “This, too, will pass.”
Make an anxiety schedule: A 15-minute window during the day is the perfect time to think about your anxiety. Tell your brain to let the anxious thoughts come and just go for it during that time, Beckler says. “But if they rise outside that time, tell them, ‘I’m ready to hear you. Come back tomorrow at 5 p.m.'”
If anxiety keeps you awake, get up and go to another room. “If you are worrying about things for more than five minutes, get up and go to another room,” Beckler says. If you are tired, go back to bed, but if you are anxious, get up again.” This practice might take a few nights to train your brain that your bed is for sleeping, not anxiety.”
Anxiety Treatment: Do I Need It?
When it comes to reducing anxiety, there are a lot of things you can do on your own, but sometimes you need help. Two of the most common treatments for anxiety disorders are psychotherapy and medication.
Here are some signs you should talk to a mental health professional:
- Anxiety that persists or is nearly constant
- Anxiety that interferes with your daily activities, such as work or social life
- Anxiety over things that aren’t actually a threat
- Attacks of panic
Check your health insurance policy to see what mental health services are covered. You can then connect with a provider from your in-network list.
You don’t want to add to your anxiety by paying large out-of-pocket expenses, Beckler says.
You can also ask your primary care provider for a recommendation for a mental health professional who has experience treating anxiety and anxiety disorders.
Poreda says finding a provider you click with and trust is crucial. Also, he says therapy doesn’t have to last forever to be effective.
According to him, cognitive behavioral therapy can take up to ten sessions to treat anxiety. There is also evidence that people feel better after just one session of therapy for panic disorder.”
P.S: Can guided meditation help eliminate anxiety?
Here’s the self-hypnosis audio high achievers use to instantly let go of worries, fear and anxiety in their lives. Listen to it every night before you go to sleep:
