Anxiety has a way of showing up at the worst times – before a big presentation, at 2 am, or sometimes for no apparent reason at all. The racing heart, tight chest, spiraling thoughts – it can all feel overwhelming, but there are some small steps you can take to help manage it. Try using these strategies to help you cope with your anxiety.

 

Give it a Name

When anxiety hits, it can be helpful to simply acknowledge it. Saying, “This is anxiety,” creates a bit of distance between you and the feeling. It becomes something you’re experiencing rather than something that defines you. It also gives your brain a reminder that this is a familiar state that you can survive, rather than an emergency.

 

Slow Your Breathing

Shallow, rapid breathing is one of the hallmarks of an anxiety attack. This breathing can then lead to dizziness or a racing heart. Combat this by taking slow, controlled breaths:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 6 seconds
• Repeat for a few minutes

The extended exhale activates the parasympathetic nervous system, which helps your body shift out of the fight-or-flight mode that occurs with anxiety.

 

Ground Yourself

When you’re anxious, you’re living in the future – worrying about what might happen. Grounding techniques help pull your attention back to right now. One popular grounding method is the 5-4-3-2-1 exercise:

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Doing this simple sensory exercise can help stop a spiral of anxious thoughts.

 

Confront Anxious Thoughts

Anxiety does a first-rate job of distorting reality, making worst-case scenarios feel like done deals. Next time you notice a spiral starting, try asking yourself:

• What’s the actual evidence for this thought?
• What would I tell a friend who has this worry?
• What is the most realistic outcome – not the one anxiety is telling you will happen?

You might think this is about forcing positivity, but it’s actually more about gently testing whether your anxious brain is giving you an accurate picture of the situation.

 

Limit Reassurance-Seeking and Avoidance

Did you know that avoiding anxiety-provoking situations or constantly seeking reassurance from others can reinforce anxiety over time rather than reduce it? It’s true. Gradually facing small amounts of discomfort, rather than completely avoiding it, helps your brain learn that the feared outcome generally isn’t what actually happens, or that you can handle it if it does.

 

Get Moving

Just like with depression, exercise is one of the most consistently effective tools for reducing anxiety. Some stretching, a quick walk, or dancing it out can help burn off excess adrenaline and shift your nervous system out of high alert.

 

Watch Your Habits

Most of us have a few habits that can make anxiety worse:

• Poor sleep reduces your ability to regulate emotions. Try to get 7 or more hours of sleep.
• Caffeine can mimic or make physical symptoms (like a racing heart) worse.
• Doom scrolling or obsessive news consumption can keep your nervous system on high alert. Be sure to take regular phone/computer breaks.

Little adjustments to these habits can make a positive impact on your baseline anxiety levels.

 

Have a Worry Session

Does it feel like anxious thoughts pop up all day long? Try setting aside a specific time to worry. Sure, it sounds corny, but having a dedicated time to sit with your worries (or even write them down) can reduce the feeling that anxiety disrupts your entire day. So next time a worry pops up outside your worry window, remind yourself you’ll deal with it during worry time.

 

Be Patient with Yourself

The truth is, managing anxiety isn’t about eliminating it completely — some anxiety is normal, and even useful. Instead, be patient with yourself and aim to build a healthier relationship with it – notice it earlier, respond with tools instead of panic, and trust that the feeling will pass. Progress, no matter how small, is still progress.

 

Talk About It

Talking with friends and family about your anxiety can help lessen its hold on you. However, if anxiety is persistent, intense, or interfering with daily life, talking with a professional is the way to go. If it’s time to talk, call Optimal Counseling at 402.545.0500 to make an appointment with a licensed therapist who can help.