Everyone experiences anxiety and fear from time to time, but for some people, it can be debilitating.
When your worries take up much of your day and your fear keeps you from living the kind of life you’ve always dreamed of, you know it’s time to make a change. While working with a therapist or other mental health professional can help you work through the root causes of how you’re feeling, if that’s not accessible to you, these techniques might provide a bit of relief.
1. Practise deep breathing exercises.
When worry strikes, focus on your breath. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. It sounds simple, but it can help calm your nervous system and reduce anxiety. Try doing this for a few minutes whenever you feel overwhelmed.
2. Challenge your negative thoughts.
Often, our worries are based on irrational thoughts. When you catch yourself thinking negatively, pause and question those thoughts. Are they based on facts? Is there evidence to support them? By challenging these thoughts, you can often put your worries into perspective.
3. Use the 5-4-3-2-1 grounding technique.
This method can help you stay present when worry takes over. Name 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. It’s an exercise that redirects your focus to your immediate surroundings.
4. Write down your worries.
Source: Unsplash Keeping a worry journal can be incredibly helpful. Write down what’s bothering you, then try to come up with potential solutions. Often, seeing your worries on paper can make them seem more manageable and less overwhelming.
5. Limit your exposure to news and social media.
Source: Unsplash While it’s important to stay informed, constant exposure to negative news can fuel anxiety. Set boundaries for your news and social media consumption. Choose specific times to check updates rather than constantly scrolling throughout the day.
6. Engage in regular physical exercise.
Exercise is a powerful tool for managing worry and fear. It releases endorphins, which can improve your mood and reduce stress. Find an activity you enjoy, whether it’s walking, cycling, or dancing, and make it a regular part of your routine.
7. Practise progressive muscle relaxation.
This technique involves tensing and then relaxing different muscle groups in your body. Start from your toes and work your way up to your head. It can help release physical tension caused by worry and promote a sense of calm.
8. Create a worry time.
Set aside a specific time each day for worrying. When worries pop up outside this time, jot them down and save them for later. Doing so can help you feel more in control of your thoughts and prevent worry from dominating your entire day.
9. Use positive affirmations.
Develop a set of positive statements to counteract your worries. For example, “I am capable of handling challenges” or “This too shall pass”. Repeat these affirmations to yourself when you’re feeling anxious or fearful.
10. Try some mindfulness meditation.
Mindfulness can help you stay present and reduce worry about the future. Start with just a few minutes a day, focusing on your breath or bodily sensations. There are many apps and online resources available to guide you through mindfulness exercises.
11. Reach out to supportive friends or family.
Talking about your worries with trusted loved ones can provide relief and perspective. Sometimes, simply voicing your concerns out loud can make them seem less daunting. Don’t be afraid to lean on your support network when you’re feeling overwhelmed.
12. Engage in a hobby or creative activity.
Source: Unsplash Immersing yourself in an enjoyable activity can be a great distraction from worry. Whether it’s gardening, painting, cooking, or playing music, find something that captures your attention and brings you joy. It can provide a much-needed break from anxious thoughts.
13. Try to focus on gratitude every day.
Focusing on what you’re grateful for can shift your mindset away from worry. Each day, try to list three things you’re thankful for. They can be big or small, but this practice can help balance out negative thoughts and encourage a more positive outlook.
14. Use visualisation techniques.
Imagine yourself in a calm, peaceful place when worry strikes. It could be a beach, a forest, or any location that makes you feel relaxed. Use all your senses to make the visualisation as vivid as possible. It can really help create a sense of calm and safety.
15. Establish a consistent sleep routine.
Lack of sleep can exacerbate worry and fear. Try to go to bed and wake up at the same time each day. Create a relaxing bedtime routine and avoid screens before sleep. Good sleep hygiene can significantly improve your ability to cope with stress and anxiety.
16. Focus on what you can control.
Many of our worries revolve around things beyond our control. Try to identify what aspects of a situation you can influence and focus your energy there. Accepting that some things are out of your hands can be liberating and reduce unnecessary worry.
