Updated: Nov 26, 2020
21 Ways to Manage your Anxiety
by, Erica Ives
1. Reacclimate to the here and now.
Anxiety is a future-oriented state of mind about what might or could happen. Depression is more about the past, what already happened. With that being said, it is important to get your back into the here and now, at the moment versus focused on the past or the future.
2. Reframe the occurrence.
Cognitive reframing is shifting your perception and the lens in which you are viewing yourself, others, or the world around you. Remind yourself that this is a temporary state of mind and if I walk through it instead of around it, over it, or under it, the anxiety will pass.
3. Reality check yourself.
Reality testing can be a very effective way to challenge and replace your anxious thoughts. Acknowledge your thoughts and feelings and then ask yourself how grounded in reality these thoughts are. Is your anxiety causing you to focus on the worst potential outcome? Ask yourself if there is evidence to support this belief.
4. Breathe… breathe… and breathe again.
Take some deep and cleansing breaths to help you calm yourself. All you have to do is inhale and exhale. You do it all the time to stay alive, the only difference is now you are being encouraged to focus on it. Focus on the breath can slow down the focus on the anxiety-provoking thoughts.
5. Get grounded.
Scan your environment and acknowledge, even say aloud, what you see as a grounding technique. Name an object, identify the color, the shape, and even the texture. Touch the object and identify the texture. Does this object have a sound?