Strategies to Overpower Anxiety: 8 Practical, Tangible Techniques for Mastering Your Thoughts
Dealing with anxiety ain't a walk in the park, but it's not an insurmountable task either. Here's a breakdown of eight science-backed solutions to help lessen those pesky feelings of unease, both in the short-term and long-term.
Short-term solutions to conquer anxiety
1. Keep your anxieties at arm's length
Anxiety often kicks off with runaway thoughts about looming events, imagining a myriad of ways you'll screw up. To quell these racing thoughts, don't attempt to stifle them forcefully. Instead, create some space between your thoughts; realize they're mere ideas that aren't necessarily true, and can't predict the future.
Say to yourself: "I am having the thought that... I'll be a mess during the job interview." Once you've generated some distance, weigh the evidence for and against the thought, and don't forget to remember past instances where you've handled similar situations with grace.
2.root yourself
When your mind is in overdrive with catastrophic thoughts and imaginings, your body follows suit: your heart rate increases, your breathing becomes rapid, and adrenaline surges through your muscles. To counter this reaction, practice exercises that activate the parasympathetic nervous system, which promotes relaxation.
One popular exercise called "grounding" involves pausing and identifying five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Another technique is to stand with your feet a comfortable distance apart and lean forward as if you're going to touch your toes, then hang there for a minute or so (or do it in a seated position by leaning forward and hanging your head comfortably between your legs). The idea behind this exercise is that it sends a strong signal to your body that everything is safe, and you can relax.
3. take charge of your breathing
Controlling your breathing is another way to calm your body, regulate the nervous system, and break the anxiety cycle. Try the 'box breathing' or 'square breathing' technique, where you inhale, pause, exhale, and pause for the same period. Sit somewhere comfortable, focus on your breath, inhale for four seconds, pause for four seconds, exhale for four seconds, and repeat for at least 30 seconds. Keep going for as long as feels comfortable.
4.plan a 'worry window'
If your worries keep resurfacing, even after you've calmed your mind and body, it can be disheartening. Instead of trying to banish your worries, allocate a dedicated 'worry window' – around 30 minutes – when you'll let your mind give voice to its concerns. The rest of the time, whenever your worries pop up, remind yourself that you'll address them during your designated worry period.
Long-term methods to reduce anxiety
1. Face your fears
It might seem counterintuitive, but avoiding scenarios that cause anxiety will only fuel your fears in the long run. By confronting your fears – even starting with mildly anxious situations – and experiencing that the worst doesn't happen, you'll gradually teach your brain to be less anxious. The technical term for this process is exposure.
2. Exercise regularly
Physical activity isn't just great for your bod, it's outstanding for your mind too. Studies have demonstrated that exercise can boost mood, combats depression, and prevents the risk of developing an anxiety disorder.
The mental health benefits of exercise are plentiful – distraction, camaraderie, and physiological improvements like a slowed heart rate and relaxed breathing – and they can help tame your nervous system's response to anxiety-provoking situations.
3. Go easy on the caffeine
Caffeine can be such a routine part of your day that you hardly think twice about it. Yet, it's a psychostimulant that acts on the brain, blocking brain chemicals that help calm us down and causing symptoms like a rapid heart rate and increased anxiety. So, to curb anxiety in the long run, cut back on that morning espresso or afternoon energy drink. Too much caffeine can even contribute to anxiety disorders.
4. Consider your relationship with anxiety
If you view anxiety as an inherent, lasting aspect of your personality, you'll be more likely to succumb to anxiety-inducing situations. In contrast, viewing anxiety as a temporary, fleeting state that affects everyone from time to time can help you find the strength to push through anxiety-provoking situations and seek more constructive solutions.
Comparison Table
| Method Type | Techniques Used | How It Helps Anxiety | Duration of Benefit ||---------------------|-------------------------------|---------------------------------------|---------------------|| Short-term | Deep breathing, progressive muscle relaxation, guided meditation, physical activity | Reduces acute symptoms, activates relaxation response | Immediate || Long-term | Regular meditation, yoga, systematic desensitization, therapy | Improves resilience, reduces anxiety triggers, provides coping skills | Sustained |
Final Thoughts
Short-term techniques offer quick relief by calming the body and mind in moments of anxiety. Long-term strategies – such as meditation, yoga, behavioral therapy, and therapeutic support – train the nervous system and mind for sustained resilience and reduced anxiety over time, backed by a robust body of scientific research.
- Employing short-term solutions like understanding that anxieties are mere thoughts, grounding techniques, controlled breathing, and scheduled worry times can help mitigate immediate feelings of unease.
- Long-term methods such as confronting fears, regular exercise, limiting caffeine intake, and adopting a positive mindset towards anxiety can contribute to improved resilience, reduced anxiety triggers, and sustained mental well-being.
- Rooting oneself in the present moment through identifying sensory elements and physical exercises can help counteract the physiological effects of anxiety.
- Deep breathing, progressive muscle relaxation, guided meditation, and physical activity can help alleviate acute symptoms of anxiety and activate the relaxation response.
- Engaging in long-term practices like meditation, yoga, behavioral therapy, and therapeutic support can provide coping skills, reduce anxiety triggers, and improve overall mental resilience.
- Recognizing and challenging negative beliefs about anxiety can help foster a more positive and adaptive mindset, making it easier to navigate anxiety-provoking situations.
- The consumption of a balanced diet, encompassing health-and-wellness, fitness-and-exercise, and nutritious foods, can also aid in supporting mental health.
- Research in the realm of space exploration and energy production, while seeming unrelated, can offer potential insights into the study and management of mental health in the future.
