How to Overcome Anxiety: 9 Strategies That Work!
Hello, Beautiful Souls!
If you’re reading this, you might be dealing with anxiety, and let me tell you, I understand how you feel. I’ve been there, caught in the whirlwind of worry and unease, struggling to catch my breath. But I’m here to share that there is hope and there are ways to manage and overcome anxiety. I want to share some strategies that worked for me, with the hope that they might help you too.
1. Acknowledging Anxiety
The first step in overcoming anxiety is acknowledging it. For a long time, I tried to ignore my feelings, hoping they would just disappear. But anxiety doesn’t work that way. It demands to be acknowledged. Accepting that you have anxiety is not a sign of weakness; it’s a crucial step toward healing and taking control of your mind.
2. Understanding Your Triggers
One of the most helpful things I did was identify my triggers. Anxiety can be triggered by various things—stress at work, personal relationships, health concerns, or even seemingly minor events. I started keeping a journal to track when my anxiety flared up and what was happening around those times. This helped me understand my triggers and prepare for them.
3. Breathing Exercises
When anxiety hits, it often feels like you can’t catch your breath. Learning to control your breathing can have a powerful impact. One technique that worked wonders for me is the 4-7-8 breathing exercise:
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
Repeating this a few times can help calm your mind and body. It might sound too simple, but trust me, it works.
4. Cognitive Behavioral Techniques
Cognitive Behavioral Therapy (CBT) has been a game-changer for me. It involves identifying and challenging negative thought patterns. When I felt overwhelmed by anxiety, I would often think the worst-case scenario was inevitable. CBT taught me to question these thoughts and replace them with more balanced ones. For instance, instead of thinking, “I’m going to fail,” I learned to say, “I am prepared, and I will do my best.”
5. Physical Activity
Now, I know this isn’t everyones cup of tea but exercise has been one of my most effective tools for managing anxiety. Whether it’s a brisk walk, yoga, or a workout at the gym, physical activity helps to release tension and boosts your mood by increasing endorphins. On days when my anxiety was particularly bad, even a short walk in nature made a huge difference. And I mean HUGE!
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6. Mindfulness and Meditation
Before you start thinking I’m a crazy hippie (I might be a little bit), just hear me out. Mindfulness and meditation help bring your focus back to the present moment. I started with just five minutes a day, focusing on my breath and letting go of intrusive thoughts. Apps like Headspace and Calm offer guided meditations that are great for beginners. Over time, I found myself more grounded and less reactive to anxiety triggers.
7. Seeking Professional Help
For me personally, this is something I never did but there’s no shame in seeking help from a professional. Therapists and counselors can offer tools and support tailored to your specific needs. Talking with a therapist may change your mindset as they offer new perspectives and coping strategies that you maybe haven’t considered. Give it a try, it won’t hurt!
8. Building a Support System
This is something that I struggled with for a long time. I felt like I couldn’t explain how I was feeling to people that have no idea what anxiety feels like. But don’t underestimate the power of a good support system. Overcome this hurdle and don’t let your anxiety tell you that people don’t care, because trust me, sharing your feelings with trusted friends or family members can provide relief and understanding. Sometimes, just knowing that someone else knows what you’re going through can be incredibly comforting.
9. Self-Care and Rest
And lastly, don’t forget to take care of yourself. I know how exhausting anxiety can be, so make sure you’re getting enough sleep, eating well, and taking time to relax and do things you enjoy. Self-care is not selfish; it’s necessary for your well-being.
Conclusion
Overcoming anxiety is not a one-size-fits-all process, and it’s not something that happens overnight. It’s a journey with ups and downs, but every small step forward is a victory. Remember, it’s okay to seek help, and it’s okay to take time for yourself. If I can work through my anxiety, I believe you can too.
Stay strong and you got this,
Megan <3
