I can’t always pinpoint the exact reason I experience anxiety, but I can always identify when it’s happening. You’ve got your classics: Increased heart rate, panicked breathing, trouble sleeping, a little sweaty perhaps. And for me, it usually involves spiraling to worst-case scenarios. These are often the hypotheticals I’ll unpack with my therapist.
“Anxiety amps up when we focus on what might or what could happen,” says Larissa House, a licensed clinical social worker and psychotherapist. “When we focus on what could go wrong and what’s outside of our control, it can create an anxious response in even the most resilient minds.”
After spending many hours Zooming with my therapist about all of my fears over the worst possible outcomes, she gave me a piece of advice that has stuck with me: Imagine the best-case scenario. Not that it’s necessarily the most likely outcome, but it reoriented my way of thinking. If I’m going to devolve into unsupported hypotheticals, why not make it a happy one?
For me, it’s a technique that has helped profoundly. That being said, there is more than one way to manage feelings of anxiety. (Not to be confused with anxiety disorders, which are more severe and debilitating, and require a diagnosis from a healthcare provider.)
You’ve got your classics: Prioritizing healthy sleep, taking a beat to breathe, moving around, finding solace in a silly sitcom, eating and drinking well, writing it down in a journal, limiting social media, practicing gratitude, and talking to a therapist. There are other strategies, though, that you can integrate into your day-to-day to manage anxiety.
We outlined 33 coping skills for anxiety, whether it’s stemming from work, relationships, or just daily life.
Take care,
Melanie, editor at Nessie Sightings