How The Hell Do I Deal With Anxiety?

Overwhelm. Panic. Stress. Sweating. Racing thoughts. Whatever words you use to describe it, we have all felt some sort of anxiety at some point or another. And the tough thing is, we often can feel paralyzed in our anxiety and it makes us feel alone, stuck and oftentimes frustrated. From personal experience, it can feel so crippling to feel stuck in an anxious space. But I can guarantee that you are not the only person on the planet who is or has felt the way that you do.

Our bodies get into dysregulated states due to unknown or scary (whether real or perceived) situations and anxiety is the way our body is telling us “this is danger, get the f*** out of here!). In some ways it can feel like our body or brain is betraying us, but I like to view this as our body trying to protect us and to keep us safe. Once we can recognize that anxiety is a sign of a deeper concern, this is where the healing can happen.

The plus side is, once we get aware of it, we can get start to get proactive about how we manage it! Below are some tangible and helpful tools I recommend to my clients, friends and family. If you aren’t trying or practicing an anxiety management tool, I invite you to start small and choose just one and be consistent with it. You’ll be surprised at how much consistency can help you feel more at ease, more in control and less overwhelmed!

1. Practice Deep Breathing Techniques

Take a moment to focus on your breath. Deep breathing exercises such as diaphragmatic breathing can help calm your nervous system and reduce anxiety levels. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat this process at least 5 times (or more) to help calm down your nervous system and increase the feeling of relaxation.

2. Engage in Physical Activity

Physical exercise is not just beneficial for your body but also for your mental health. Engaging in regular physical activity can help reduce anxiety by releasing endorphins and providing a natural outlet for stress. Whether it's a brisk walk, yoga session, or dance class, find a form of exercise that you actually enjoy and make it a part of your routine. Again, consistency is key (even if it’s just for 5 minutes a day!).

3. Practice Mindfulness & Grounding

I know this seems like all the rage online, but mindfulness techniques can help you stay present and focused, and it also helps to reduce worries about the future or past (i.e. what if this happens?). One quick and helpful grounding exercise I like to recommend is known as the 5-4-3-2-1 method: Acknowledge internally (or out loud) 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This practice can help anchor you in the present moment and alleviate anxiety by connecting to your body and what’s happening here and now.

4. Build or Increase Your Support System

Reaching out to friends, family, or a therapist for support is one of the top ways to help you feel less alone with anxiety. It also helps you experience a sense of connection in how you are feeling. Sharing your feelings and experiences with others can help you gain perspective, receive reassurance, and feel much less alone in your struggles.

Remember, managing anxiety is a journey, and it's okay to seek help along the way. By implementing these tips and seeking support when needed, you can empower yourself to navigate through anxiety and find moments of calm within the storm.

Stay grounded, breathe deeply, and remember that you are not alone in this.

If you are looking to expand your support system and jump into the journey of therapy, feel free to book a free consultation here and we can see if we are a good fit!

Mindfully,

Sam Speed