First of all, anxiety is not you. It’s something moving through you. With that said, you can leave it at the same door it came in. I wish I could tell you it was that easy, though. In this article, I won’t ask you to take a deep breath or get in the bath. I understand that those aren’t always the most practical or effective solutions. I get it—the racing thoughts that control our minds aren’t going to stop just because we take a deep breath. Instead, let’s explore alternative approaches to managing anxiety that might resonate more with you. So what’s the first step? It’s crucial to acknowledge and accept the situation that is causing your anxiety. You can’t effectively manage anything unless you recognize its presence. Ignoring or denying anxiety often only makes it worse. Instead, try to accept it without judgment. Feeling anxious is a natural part of being human, not a personal failing. But you might be wondering, where is this anxiety coming from? It often has underlying causes or triggers. Identifying these can be a key step in managing it. Is it work-related stress, personal relationships, health concerns, finances, or something else? Once you identify the source, you can start to address it directly.
Instead of the typical deep breaths, consider using grounding techniques to directly confront the anxious thoughts. These techniques involve focusing on the present moment to interrupt anxious feelings like shortness of breath, headaches, or nausea. For instance, you can concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method helps to anchor you in the present and reduce the overwhelming anxiety that feels like it’s taking over.
Lastly, I want to remind you that these grounding techniques can either be done alone or with someone else around you that makes you feel safe. Isolation can indeed worsen anxiety. So reach out to friends, family, or a support group when those harmful thoughts come on! Talking about your feelings with someone you trust can provide relief and new perspectives. Sometimes, just knowing you are not alone can make all the difference. Remember, Educator Health and Wellness is also a resource for you!