Anxiety is one of the most common mental health issues in the world. In the U.S. alone, it’s expected that about 40 million adults experience some type of anxiety disorder, to say nothing of the anxious generation(s) of young people coming up. While anxiety can impact people differently, there’s no denying that anxious thoughts and fears can wreak havoc on your quality of life.
There are two silver linings to anxiety running rampant throughout the world: First, the struggle with anxiety doesn’t have the same kind of stigma that it once did. It’s not shameful to feel anxious as it used to be. And second, there are many ways to manage and treat anxiety than ever.
Anxiety doesn’t have to take over your life forever. While there isn’t a “cure,” we have plenty of data that it can be manageable and less disruptive to your life.
So, what does that management look like? With so many ways to manage anxiety, what’s right for you? Let’s take a look at some of the most effective ways to deal with anxiety so you can start letting go of fear, or even the fear of fear (!), and put you back in the drivers seat of your decision making.
Mindfulness
Mindfulness has become a bit of a buzzword in recent years. Some people are immediately put off by the term, envisioning a requirement of sitting cross-legged on the floor with a straight spine, in silence for an undefined amount of time. But that picture of mindfulness doesn’t do the idea justice, or even depict how effective it is.
Mindfulness is simply the practice of getting or staying grounded and aware in the moment. Anxiety wants you to dwell on the negatives of the past or worry about the “what ifs” of the future. It wants you to play your worries over and over in your mind on an endless loop, to the exclusion of just about anything else.
By working with mindfulness, you’ll become more skilled at keeping your focus on the present. If you are a person living with anxiety, anxious thoughts will still try to creep in. But, you’ll let them pass you by like clouds you can’t hold on to, and bring your awareness back to the present.
Things like deep breathing exercises, meditation, and even journaling can be great forms of mindfulness that calm anxious thoughts and help you stay focused on the reality of the moment. So can simply getting quiet, turning away from your screen(s), and noticing the sights, sounds, and smells around you.
Self-Care
Self-care is important whether you’re dealing with anxiety or not. But, there are certain practices you should prioritize when it comes to boosting your mental health.
Self-care looks different for everyone. So, focus on doing at least one thing each day that promotes your mental well-being. That might include exercising, journaling, spending time outside, connecting with other people, and especially making sure you’re getting enough sleep. These small, everyday actions can go a long way in helping with anxiety management.
When we list them off they sound so easy. But you are probably well aware that any, or all, of those necessities can be their own project. So if you need to work on any of those areas, it’s best to choose one to focus on at a time.
Finding Support
Anxiety can make you want to withdraw from things you enjoy and people you love for a variety of reasons. Anxiety can cause fears of doing things you once enjoyed, and it can also cause plain exhaustion.
Unfortunately, avoidance of support often leads to a vicious cycle. The more you isolate yourself, the worse your negative thoughts are likely to become, and the pattern continues. This spiral can even lead to other mental health conditions like depression.
Because anxiety is such a problem across the globe, chances are you know someone else who is struggling with it. Don’t hesitate to open up about your feelings and lean on your support system. You may be surprised at how many people can relate. Even if their “themes” are different from yours, the feelings of anxiety are very relatable to anyone who “gets it.” Ask for help when you need it, and open up about your struggles.
If you don’t feel comfortable sharing your emotions with family members or friends, consider joining a support group or even online forums with other people who might be dealing with similar anxious thoughts. Hearing new perspectives can give you a sense of hope while providing you with the community support you need, and make you feel less alone.
Therapy
Again, anxiety is often very manageable. But you don’t have to go it alone.
Psychotherapy is a proven way to not only manage anxiety symptoms, but to eventually learn how to overcome your anxious thoughts and prevent anxious episodes before they get a grip on you. It will help you identify the root cause of your anxiety, so you can take active steps forward on your healing journey. Therapy is a time for you to speak freely about your thoughts and emotions, without judgement, so you can start to understand and overcome the negative ideas causing you so much fear and struggle.
Take heart. Anxiety can be agonizing, but it is also very common, and highly receptive to treatment.
