If you’re one of the 40 million Americans living with an anxiety disorder, you already know it’s much more than feeling nervous. Everyone worries or panics from time to time. That’s normal. Anxiety is something that impairs your ability to function. It feels as if it’s out of your control.
From intense discomfort at social events to sleep-altering nightmares, anxiety disorders are a daunting reality. Among other things, they may have you dealing with sweaty palms, digestive issues, body trembling, or self-isolation. Whatever uncomfortable symptoms you face, they can be managed and calmed by committing to some basic self-help steps.
First: One Thing NOT to Do
Skip the sweets. It seems natural to reach for something sugary in times of extreme stress. Studies have found that sugar weakens your ability to deal with stress. Coming down from your sugar high can also exacerbate feelings of panic. You’ll be much better off drinking water or eating something that’s high in protein. This is the kind of “slow energy” your body needs when anxiety strikes.
How You Can Calm Anxiety in Five Simple Steps
1. Stay Present
Anxiety is never about right now. It gains momentum from regrets and guilt about the past. Its truest power lies in keeping you in a state of dread about the future. Anxiety is always asking “What if this or that happens?” However, it cannot stand up to mindfulness.
Practice bringing yourself out of the past or future. When you sense those anxious feelings approaching, ask yourself about what is going on in that moment. Is there a reason to feel unsafe? Do I need to take any steps right now to ensure my wellbeing? Almost without fail, the answer will be “no.”
2. Recognize Your Inner Critic’s “Fake News”
Following up on step #1 is an awareness that anxiety is often a pathological liar. Let’s say you have a big test coming up. You just know anxiety has some fake news lined up for you:
“You didn’t study enough.”
“You’re gonna fail.”
“You never do good on these kinds of tests.”
When anxiety tries to get you to accept worst-case scenarios, do some fact-checking. Challenge that inner voice. You know these tests are tough but you also know you’ve prepared. Reframe the narrative. Keep doing this and you will train your brain to do it naturally.
3. Learn Some Basic Relaxation Techniques
“Relaxation” is in the eye of the beholder. Therefore, it’s entirely up to you to decide how to make this work. That said, it may help to start with a couple of reliable standards, e.g.
Deep breathing: Focus intensely on each inhale and exhale
Grounding: Center yourself by moving three parts of your body as you name them. Next, list three sounds you hear at this moment. Finally, gaze around and name out loud any three things you see.
4. Take a Stand
Anxiety triggers your fight-or-flight response. In turn, this causes you to fall into a protective posture. Hunched over, you can protect your vital organs. So, here’s a simple antidote: When panic emerges, stand up tall. Take a confident stance and signal to your brain that all is safe.
5. Interrupt Your Train of Thought
The last step is the most basic of all. Anxiety thrives by creating a self-perpetuating train of thought. Your task is to throw it off track. Do a squat, sing a song, or just wash some dishes. It’s a simple but powerful way to regain control.
Anxiety is common. Thus, there is no shame in asking for help. You deserve peace and comfort. I’d love to help you rediscover the simple pleasure of feeling in control. Please read more about anxiety therapy. Then, let’s connect and talk about the possibilities!
