Maybe you’ve been at your job for several years. You know each one of your co-workers well. But suddenly, a simple conference room becomes mental torture. The feeling worsens when your manager looks you in the eye and asks, “so what do you make of all this?”
It’s a subject you know well, but your mind blanks as if there’s nothing there at all. You’re so consumed with anxiety that you forget to actually listen to the conversation at hand.
Perhaps you can’t think clearly because you’re too busy wiping the sweat from your palms and trying to conceal the dryness of your mouth. Whatever the cause, it’s a loop of worry that, left unchecked, can become a debilitating condition affecting your daily life, relationships and overall well-being.
You may wonder, “How can I overcome my anxiety?”
You’re not alone. For many people dealing with anxiety, it’s so overwhelming that it interferes with their everyday functioning – affecting their self-esteem, home and work lives, and even their sleep. If you’re struggling to cope with your anxiety, know that you’re not alone – there are many effective strategies you can use to get rid of your debilitating anxiety.
So here are four mental health “hacks” that can put you on the path toward overcoming your anxiety.
Overcoming Anxiety With Mindfulness
If you’re “doom-scrolling” late at night on Instagram or TikTok, chances are you’ve seen one of those adverts for “mindfulness.” In fact, it’s big business, with companies such as Headspace dominating the niche.
While we’re not advocating for a specific app, we are believers in mindfulness. Mindfulness can be a powerful tool to rid yourself of anxiety in the moment. Being mindful simply means focusing on the moment, rather than doom-scrolling through all your everyday worries or fears.
If you’re having negative thoughts and beliefs about yourself and/or the world, challenge these negative emotions by asking yourself if these thoughts are based on fact or assumption. If it’s an assumption, try to reframe it in a positive light. For example, instead of thinking, “I’m going to lose this account,” try thinking, “I’ll do my best and I’ve prepared well.”
This simple practice can relax you and keep you centered, especially when you’re feeling overwhelmed.
Best of all, you only need a few minutes a day to introduce mindful meditation to your routine. Try to carve out a time each day to meditate, even if it’s just for a few minutes. You can find guided meditations online or simply sit quietly and focus on your breathing.
Get Rid Of Anxiety By Moving
We know… telling someone to exercise when they’re in an “anxiety hole” is like telling someone dealing with anxiety to relax. It’s a contradiction. But here’s the thing: It really works.
The hardest thing for many of us experiencing anxiety – or anxiety-induced depression – is to get out of bed in the morning (or afternoon). But once you’re up, your body’s natural mechanisms kick in and begin to release endorphins. Think of it like an achievement popping up in a game. Feels good, huh? Keep the streak alive by taking a walk, moving up and down the stairs, or doing some stretches or push-ups.
Exercise is a powerful tool for overcoming anxiety. The endorphins released by your body are natural mood-boosters and help to relieve stress. Whether you prefer to go for a run, hit the gym, or simply take a walk around the block, try to include physical activity in your daily routine. Before long, you’ll find an exercise you enjoy.
Get Over Your Fears By Connecting With Others
Anxiety is isolating. If we were to personify it, anxiety is like a selfish frenemy – it doesn’t want you talking to anyone about it, let alone a therapist. Connecting with others can help you overcome the negative thoughts and feelings caused by anxiety.
You can start slow by just talking to friends and family. Spending time with friends and loved ones can distract your overactive worries and provide a sense of comfort and security. If you need more emotional support, consider joining a support group, or seeking therapy. Having a supportive network of people who understand what you’re going through can make a huge difference.
Social support is important for our mental health, and it can be especially helpful for those dealing with anxiety. If you’re feeling isolated, try to reach out to someone you trust.
Deal With Anxiety Through Physical Relaxation
Remember what we said earlier about the contradiction of telling someone with anxiety to relax? Yeah, we still stand by that. It’s incredibly difficult to slow an anxious mind with physical symptoms of anxiety. But those physical effects can even worsen the mental effects you experience. An increased heart rate, for example, can cause you to spiral deeper into self-deprecating thoughts.
How can you overcome this aspect of anxiety?
Here’s the thing. Learning to relax your body is a skill. And as with any skill, you need to learn technique. Relaxation techniques are meant to calm the body and mind, reducing anxiety and stress. Some of the more popular techniques for relaxation include progressive muscle relaxation, visualization and deep breathing. You can also try aromatherapy, massage therapy or acupuncture. These techniques can reduce tension and improve your overall mental health.
The Bottom Line On Overcoming Anxiety
It may seem impossible at first, but overcoming anxiety is within reach. With the right tools, the right strategies, the right people, and the right techniques, you can learn to cope with and overcome your own anxiety.
Most importantly, be patient and kind to yourself. You won’t solve your problems in a single day. But if you’re feeling overwhelmed, don’t be afraid to seek help from a mental health professional. Our licensed psychiatric mental health nurse practitioner (PMHNP), Hannah Kilhefner, can provide you with personalized support and guidance to help you overcome your anxiety.
Start overcoming your anxiety now.
This article originally appeared on My Wellbeing Mental Healthcare: https://mywellbeingmentalhealthcare.com/2023/02/09/overcoming-anxiety-with-four-mental-health-coping-strategies/.
