8 Helpful Ways to Manage Anxiety
/1. Normalize Our Anxiety
Experiencing anxiety is a very normal, human experience. The stigma surrounding mental health prevents many from talking about their experiences with anxiety which can make us feel like we are alone. We are not alone. Anxiety is an experience that everyone has.
2. Get Support
Most challenges that we experience are easier to manage with the support of others. Finding a therapist, friend group, support group, etc. can be very helpful. Learn the ways that we like to be supported and educate those around us to support us in those ways.
3. Supportive Self-Talk
Self-talk has a significant impact on our mood and overall self-esteem. Communicating to ourselves in a supportive way can help decrease anxiety-related symptoms. This might sound like:
“Right now, I feel uncomfortable, but I know that this discomfort will soon pass.”
“I know that I am capable of getting through difficult situations. I will get through this.”
“I feel uncomfortable, but I know that I am safe.”
“It makes sense that I’m experiencing anxiety right now. There is no shame in experiencing anxiety.”
4. Assessing Automatic Thoughts
Automatic thoughts are thoughts that have been habitually repeated, causing them to occur instantaneously without conscious effort. After being passed on for a promotion, our automatic thought might be to tell ourselves that we are not good enough. Assessing or journaling these thoughts can give us an opportunity to become more self-aware and increases our ability to challenge these thoughts.
5. Assessing Physical Sensations
Paying close attention to what our body does when we are experiencing anxiety is invaluable. Our body often recognizes that we are experiencing an emotion before we consciously realize it. Becoming more aware of these physical sensations allows us to understand our emotions better and regulate our emotions sooner.
6. Relaxation
Developing a relaxation practice is extremely helpful in managing anxiety. Mindfulness, meditation, breath work, and muscle relaxation are just a few examples of what this can look like. Learning how to regulate your nervous system increases our ability to assess and respond to our surroundings in an adaptive way.
7. Assess physical health
Anxiety can be impacted by sleep related issues, substances (alcohol, coffee, etc.), and other underlying health related issues.
8. Practice. Practice. Practice.
Implementing these skills when you are NOT experiencing anxiety can be one of the most helpful things that you can do. These skills take time to master. Mastering them when we are calm, makes it easier for us to access them when we are anxious.
Written by: James Spruill, LMSW
