Anxiety, that familiar knot in your stomach, that racing heart, those intrusive “what if” thoughts, can be overwhelming. Whether it’s the anticipation of an upcoming event or the incessant worrying about the future, anxiety can take a toll on your well-being.
But fear not, there are strategies to help you navigate through these turbulent waters. Drawing from insights throughout my career as the founder and a counselor for Just Mind Counseling, I can share these five valuable strategies for coping with anxiety.
Embrace the power of breath
As psychiatrist Fritz Perls once noted, fear is often excitement without breath. This underscores the profound connection between our breath and our emotional state. When anxiety strikes, focusing on slowing down and deepening your breath can work wonders. Not only does deep breathing soothe your nervous system and slow down your heart rate, but it can also transform anxiety into a sense of excitement. So, the next time anxiety rears its head, take a moment to breathe deeply and regain your composure.
Visualize success
Our minds have a tendency to dwell on worst-case scenarios, fueling our anxiety and feeding into negative thoughts. Shifting your focus towards envisioning a successful outcome can be a powerful antidote to anxiety. Instead of fixating on the “what ifs,” imagine yourself thriving and achieving your goals. By cultivating a positive mindset and visualizing success, you can counteract the debilitating effects of anxiety and boost your confidence in facing challenges head-on.
Arm yourself with knowledge
Anticipatory anxiety often stems from a fear of the unknown. Fortunately, we live in an age where information is readily accessible at our fingertips. Take advantage of this by doing thorough research and preparation for upcoming events or challenges. Whether it’s studying for a test, familiarising yourself with a new environment, or learning new skills, knowledge is your best ally against anxiety. Arm yourself with information and you can turn the unknown into the known, thereby reducing anxiety and increasing your sense of confidence.
Cultivate present-moment awareness
Much of our anxiety is fuelled by dwelling on the past or worrying about the future. Eckhart Tolle, in his seminal work “The Power of Now,” emphasizes the importance of living in the present moment as a means of alleviating suffering. By anchoring yourself in the here and now, you free yourself from the grip of anxiety and connect with a sense of inner calm.
Practice mindfulness techniques such as paying attention to your breath or observing your surroundings non-judgmentally. By cultivating present-moment awareness, you can break free from the cycle of anxiety and embrace the peace that comes with living in the now.
Challenge unnecessary thoughts
Eckhart Tolle offers a simple yet powerful technique for dealing with unnecessary thoughts about the past or future: ask yourself, “Do I have a problem right now?” More often than not, the answer will be no. By redirecting your focus to the present moment, you can prevent anxiety from taking hold of your mind. Remember, worrying about future events or ruminating on past mistakes only serves to perpetuate anxiety and rob you of the joy of the present. So, whenever anxiety threatens to overwhelm you, pause, and remind yourself to stay grounded in the here and now.
Wrapping up
In conclusion, coping with anxiety is a journey that requires patience, self-awareness, and resilience. By incorporating these strategies into your daily life, you can effectively manage anxiety and reclaim a sense of peace and empowerment. If you find yourself struggling to cope with anxiety, don’t hesitate to seek support from a licensed therapist or counselor who can provide you with additional tools and techniques tailored to your specific needs. Remember, you are not alone, and help is always available.
By William Schroeder, Founder and Counselor for Just Mind Counseling
