Anxiety is a part of life, get used to it. Instead of resisting it, learn to work with it and you will find managing anxiety far easier:
Anxiety is normal and not harmful (unless excessive).
Worry is not a predictor of outcome. Do you have positive beliefs about worry? Worry is wasted energy.
Focus on your wise mind – this is the overlap between your emotional and your rational mind. The wise mind can see the bigger picture and intuitively guides you to the correct decision.
Focus on the ‘rational you’, don’t allow the ‘frightened you’ to take over. It’s just thoughts – negative thoughts create fear.
Practice your breathing. Breathe in and count to four, hold it for four, breathe out for four and hold for four. This can help to bring you back to a calm place.
If your worries are getting the better of you, try the 5-4-3-2-1 technique. To get away from your negative fearful thoughts, look around you and find:
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste (if possible)
Being in the moment (mindfulness) can help you lessen the emotional impact of your anxious thoughts.
Focus on what is really happening around you – the reality, not what you fear might happen.
Wait for your fear to decrease and notice as it does. Fear does go away.
Every time you approach something that makes you anxious, you gain confidence. When you avoid you don’t give yourself the chance to reality test your scary predictions.
Either your feared situation won’t happen (score one for self confidence) and even if it does happen, you will see that you get through it and you still get to carry on with life (score another one for self confidence). Don’t avoid – keep pushing the envelope.
Celebrate your successes, no matter how small.
Mandy X
Photo by Priscilla Du Preez on Unsplash
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
