5 Things You Can Do Right Now if You’re Having a Lot of Anxiety (and Why)
Anxiety is a common and natural response to stress and life's challenges. It often serves as an alarm system, alerting us to potential dangers and motivating us to take action. However, when anxiety becomes overwhelming and pervasive, it can interfere with our daily lives, affecting our work, relationships, and overall well-being.
The experience of anxiety varies from person to person. Some may feel a constant sense of unease, while others might have occasional panic attacks. Regardless of its form, anxiety can be distressing and debilitating, making it essential to address and manage effectively.
The good news is that anxiety is highly treatable, and there are numerous strategies and techniques to help you regain control and find relief. In the upcoming sections, we will explore these approaches in detail, offering valuable insights into understanding and conquering anxiety, so you can enjoy a life filled with greater peace and resilience.
1. Sit up straight, and put one hand on your chest and one on your belly.
Breathe in, count to 4, breathe out. Imagine your breath traveling all the way down to your belly and feel your hand rise as your belly rises. Do this for 2-10 minutes, or until you start to feel more calm.
Why? Deep breathing triggers neurohormones that inhibit stress-producing hormones and trigger a relaxation response in the body. Breathing tells your anxious nervous system that it’s okay to be calm now.
2. Chew gum - yep, grab a piece of gum and chew away.
Why? Our primitive brains feel safe and produce calming neurotransmitters when we’re chewing because if we’re chewing, the assumption is we’re eating, and if we’re eating, that means we have food, and if we have food, that means all is well.
3. Do some math in your head
You can start with 2+2=4, 4+4=8, 8+8=16, and keep going as far as you can.
Why? When you have anxiety (fear), this feeling is centralized in the limbic (middle) part of your brain, and your prefrontal cortex (the executive function part of your brain) is just fueling the fear with scary thoughts. Doing the math brings the prefrontal cortex back on line and fires up logic and rationality.
4. Move your body.
Run, walk, dance, do jumping jacks, kickbox, yoga, any kind of online movement class, make a TikTok video, have sex, flail around...honestly anything.
Why? Anxiety increases cortisol and adrenaline in the body (low-grade fight/flight) and movement helps process and release these chemicals through your body. At the same time, endorphins (the feel-good hormones) are released.
5. Flip the script and start a new mantra.
Notice what it is that you’re repeating to yourself and, whatever it is, say the opposite. (“I’m going to die” becomes “I’m healthy”. “I’m going to lose everything” becomes “I’m going to survive this”. “This is so scary” can be “This is amazing”.) Or just start saying “This too shall pass” or “All is well”.
Why? We have between 50,000 - 80,000 thoughts per day and it’s estimated that 80-90% are the same thoughts we had yesterday. If you’re going to have that many scary repetitive thoughts, you’re going to feel scared. Try consciously telling yourself something positive 10,000 times a day instead. You will feel better.
In conclusion, anxiety is a formidable adversary, but armed with the right tools and strategies, you can reclaim your peace of mind and face life's challenges with confidence. Remember, you're not alone in this journey, and there is support and guidance available to help you conquer anxiety and lead a more fulfilling life.