Have you ever found yourself saying, “stop it!” in an attempt to quiet your racing thoughts? If so, you’re not alone.
raises hand
Since the age of 15, I’ve battled anxiety. My journey has included both intense struggles and moments of triumph, peppered with episodes of crippling depression. For a period, I managed to gain control over my anxiety, relishing a life free from constant fear and worry. I made significant changes, distancing myself from negativity and focusing on what brought me joy. Life was good.
Then, everything shifted dramatically when I lost my grandmother just before Christmas in 2016. The weight of my grief was overwhelming, and I felt as though a part of me had vanished. Suddenly, life became overwhelmingly real. New fears surged: losing loved ones, not having enough time, and the pressure of unfulfilled dreams. Anxiety became my constant companion.
One night, I woke from a nightmare of losing my husband. I was sobbing, fully convinced that my fears had manifested. As he shook me awake, I realized I was in the grip of a dream, yet the tears flowed harder, and sleep felt out of reach. Instead, I held his hand and watched him sleep—something I find oddly comforting.
After about six months of grief, I tried to return to my previous routine. Just then, however, life threw me another curveball: a car accident. Suddenly, I faced new anxieties about my health, chronic pain, and the struggle to maintain daily activities. The never-ending doctor’s visits and insurance frustrations compounded my sense of dread. One day, while driving home, I felt a wave of terror wash over me, thinking I might have a nervous breakdown that day.
In that moment, I reminded myself that although many circumstances were beyond my control, my response was something I could manage. The coping tools I needed were already within my reach.
ANXIETY: 9 WAYS TO DEAL WITH AN ANXIOUS MIND
BE STILL
“Everything that is created comes out of silence.
Your thoughts emerge from the nothingness of silence.
Your words come out of this void.
Your very essence emerged from emptiness.
All creativity requires some stillness.”
~ Wayne Dyer
Initially, my strategy for coping with anxiety involved distracting myself and keeping a busy schedule. Embracing silence and stillness was terrifying; I struggled to confront my thoughts without an escape route.
The idea of being alone with my feelings? No, thank you.
I desperately avoided my thoughts until I stumbled upon guided meditation following a particularly challenging anxiety attack. I remember the moment vividly—after just one session, I felt an amazing sense of calm wash over me, and tears streamed down my face. I realized, “I want to feel like this all the time.”
This unfamiliar yet comforting experience propelled me to seek moments of stillness. I recommend lighting your favorite candle, playing soft music, closing your eyes, and taking a few minutes to relax. Whether you prefer a quick 5-Minute Meditation (I often use the “backpack meditation” technique during stressful work interactions) or a longer session, quieting your mind can be immensely helpful.
REGULAR EXERCISE
Anxiety manifests not only in the mind but throughout the body as well—tight muscles, chest pains, and tingling sensations are all common physical symptoms. Committing to a regular exercise routine can greatly alleviate anxiety over time. Engaging in physical activity fosters brain patterns that elicit feelings of calm and well-being, accompanied by those wonderful endorphins.
For me, exercising is also a form of self-care. Knowing I’m doing something beneficial for my body offers immense gratification. You only need 20 to 30 minutes each day to make a difference.
MEDITATE
With user-friendly apps like Calm and a plethora of guided meditations available, incorporating meditation into your routine is more accessible than ever. The busier you feel, the more you might actually benefit from establishing a regular meditation practice.
THERE’S AN APP FOR THAT
Speaking of apps, I have a few essentials that I lovingly refer to as my anxiety pack. I enjoy anything produced by Andrew Johnson. His apps, including Build Confidence, Don’t Panic, and Stress-Free, are absolute gems. His soothing voice works wonders during sleepless nights, ensuring I remain calm without reaching for medication.
REFRAMING
Reframing involves cooperating with your thoughts and feelings instead of battling against them. It’s important to remember that anxiety symptoms can mirror those of excitement. Because your body reacts similarly to stress and excitement, it’s often easier to shift from feeling “anxious” to feeling “excited” rather than trying to calm down.
If you’re anxious about a work meeting or meeting new friends, instead of urging yourself to relax, embrace those feelings by reframing anxiety into excitement. Rather than viewing it as a threat or fear, think of it as an opportunity with potential positive outcomes. You can also practice this through journaling your emotions, breaking down your thoughts into manageable pieces.
For example, if social anxiety arises before a friend’s birthday party, record your initial thoughts: “I dread parties; too many people—what will I say? No one will like me!” Address these feelings directly:
- What’s the worst that could happen?
- Why assume no one will like you? Are you truly a terrible person?
This exercise can help reveal the irrationality in your initial thoughts.
WATCH YOUR CAFFEINE INTAKE
Caffeine can worsen anxiety, an experience I learned the hard way. Many of my worst anxiety episodes coincided with high caffeine consumption; it’s no wonder my college years were riddled with anxiety as I downed an entire case of Red Bull weekly—yikes!
Excessive caffeine elevates stress hormones, exacerbates rapid heartbeats, and can lead to sleep disturbances. You may find yourself jittery and restless, mirroring anxiety symptoms. Try reducing your caffeine intake and consider replacing your second cup of coffee with herbal tea. Remember to stay hydrated; I recommend drinking one cup of water for every cup of coffee you have. Even cute water bottles can make hydration more enjoyable and sustainable!
MINDFULNESS
“Surrender to what is. Let go of what was. Have faith in what will be.” ~ Sonia Ricotti
Engaging in daily mindfulness practice has fundamentally changed how I handle my emotions. Mindfulness revolves around being attuned to your surroundings, thoughts, and feelings.
Recognize that during those racing thoughts, what you tell yourself may not be true. For those with anxiety history, overthinking is common, often leading to a “worst case scenario” mindset. Mindfulness encourages observing your thoughts without judgment, creating an atmosphere of awareness rather than criticism. To explore more about mindfulness practices, check out this post.
BREATHE
When anxiety creeps in, my first instinct is to take deep, intentional breaths. Mindful breathing offers a quick route to calmness during anxious moments. Close your eyes, savor each breath, and consider practicing yogic breathing. You can also incorporate positive affirmations while focusing on your breath.
SEEK HELP
If your anxiety feels unmanageable and begins to disrupt your life, consider exploring therapy. Seeking help is a strength, not a weakness, and it can profoundly impact your journey. Therapy allows you to delve into the roots of your anxiety, worries, and fears. You can choose between group therapy, where you connect with others facing similar challenges, or individual therapy to dive deeper into your individual experiences.
Sharing my own experience, I admit it was tough to seek help. After feeling like I was on the brink of a nervous breakdown, I finally visited my doctor for support. I confessed that I no longer recognized myself and was struggling to cope. Just two months after my car accident, I found myself overwhelmed and exhausted. The solution was a low-dose anti-anxiety medication, which initially felt like a personal defeat. But as time passed, I noticed a remarkable difference: I remained calm in situations where I once would have spiraled into distress.
I hesitated to share this part of my journey due to the stigma surrounding mental health. As someone who usually prefers control and self-reliance, admitting the need for assistance was not easy. However, it became clear that while the techniques in this post have been instrumental in managing my anxiety, they are not always sufficient. If you find yourself needing to reach out, please do so without hesitation; you are deserving of support.
Change can be daunting, yet it’s essential for growth. Without it, we risk stagnation. Giving up may be easier, but real transformation requires effort. You deserve a fulfilling life, filled with chances to pursue your dreams and create something beautiful. Perfection isn’t the goal—embracing growth, exploration, and self-discovery is.
It’s not about achieving a flawless existence; it’s about evolving, understanding, and recognizing your triggers and patterns. You’ll gain valuable tools to navigate your emotions and thoughts more effectively.
