When Anxiety Takes the Best of You: Understanding and Managing Anxiety
Have you ever found yourself trapped in a cycle of “what ifs,” obsessing over every possible worst-case scenario? The constant worry about the future or fretting over situations that may never even happen can leave you feeling paralyzed. If this sounds familiar, you might be dealing with anxiety. But before you start thinking that anxiety is purely negative, let’s take a step back and examine it more closely.
What is the Benefit of Anxiety?
Believe it or not, anxiety isn’t inherently bad. At its core, anxiety is your body’s way of preparing you for potential threats. It’s the evolutionary “fight or flight” response designed to keep you safe. For example, when you’re about to give an important presentation or face a challenge, a little bit of anxiety can help sharpen your focus and prepare you to perform your best.
However, the problem arises when anxiety takes control and becomes overwhelming, affecting your ability to function in daily life. When you spend more time worrying about what might happen rather than focusing on what’s in front of you, that’s when anxiety becomes less helpful and more disruptive.
What Happens When You Try to Shut Off Anxiety?
Trying to completely “shut off” or ignore anxiety can backfire. Imagine trying to push down a balloon underwater—it might stay submerged for a while, but it will eventually pop back up, often with more intensity. In the same way, suppressing anxiety often leads to it resurfacing in other, sometimes more disruptive, ways like physical symptoms (tension headaches, stomach issues) or emotional outbursts.
Instead of shutting off anxiety, a healthier approach is to recognize and acknowledge it. Anxiety, in small doses, can serve as a signal that something needs attention. By listening to your anxiety, rather than fighting it, you can start to understand what it’s trying to tell you and how you can best respond.
How Do You Regulate Anxiety?
Regulating anxiety involves a combination of strategies. The key isn’t eliminating anxiety but learning how to manage it so it doesn’t control you. Here are a few ways to get started:
Grounding techniques: These are simple exercises designed to help you reconnect with the present moment. A popular one is the 5-4-3-2-1 method where you focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps interrupt anxious thoughts and brings your awareness back to the here and now.
Breathing exercises: Anxiety can cause shallow breathing, which in turn can exacerbate feelings of panic. Deep, controlled breathing activates your body’s relaxation response. Try inhaling for four counts, holding for four, and exhaling for four to calm your nervous system.
Mindfulness meditation: This involves paying attention to the present moment without judgment. Even a short, 5-minute mindfulness practice can significantly reduce anxiety by breaking the habit of ruminating on future worries.
Start Living in the Present
Living in the present doesn’t mean you ignore future concerns altogether, but it does mean you focus your energy on what you can control in the moment. Anxiety often thrives when you’re too caught up in “what might happen,” instead of paying attention to “what is happening.”
Here are some activities to help you stay present and reduce anxiety:
Journaling: Writing down your thoughts and feelings can help you process emotions and reduce the mental clutter that fuels anxiety. You don’t need to write pages; just a few sentences can create clarity and perspective.
Physical activity: Moving your body, whether it’s through yoga, walking, or any form of exercise, helps release built-up tension. Physical movement not only distracts from anxiety but also releases endorphins, the body’s natural mood boosters.
Creative outlets: Engaging in creative activities such as drawing, painting, or playing music can help you enter a state of flow where you are fully absorbed in the present moment. This can serve as an excellent way to shift your focus from anxious thoughts to something more productive and fulfilling.
Progressive muscle relaxation: This is a technique where you tense and then slowly release each muscle group, working from your toes to your head. It’s a physical way to remind your body and mind that it’s okay to relax.
Embrace the Now
Anxiety thrives on uncertainty and the unknown, but by practicing mindfulness and grounding techniques, you can learn to find peace in the present moment. The next time anxiety begins to take the best of you, remind yourself that you have tools to manage it. You don’t have to live in the future—you can reclaim your mind, your body, and your breath by simply returning to the here and now.
Your anxiety doesn’t define you, but how you manage it can shape your experience of life. Start small, stay present, and know that peace is within reach.
And remember it is always okay to seek help when in need!