Anxiety is a natural part of being human — a warning system that alerts us to potential dangers, uncertainties, and risks. A natural self-defense mechanism possessed by every human, our anxiety is there to keep us safe and out of harm’s way. Each person’s system is different — but for those with chronic anxiety, life becomes a 24/7 fire drill.
In today’s post, we’ll explore what anxiety is, and how to manage it on a daily basis.
Table of Contents
Understanding Anxiety
Our first step in managing our anxiety is understanding it. While we tend to think of our emotional states as something separate from our bodies, they are intimately interconnected. Anxiety is, in fact, an expression of our body’s fight-or-flight instinct. When that fight-or-flight instinct is triggered — sometimes for reasons we don’t fully understand — our bodies undergo a chemical response.
In order to manage our anxiety, the first step is learning to recognize. Common signs of anxiety include:
- Irritability
- Unexplained aches
- Muscle tension
- Obsessive worrying
- Sleep disruption
- Inability to focus
Once we recognize the signs of anxiety, we can turn our attention toward learning what triggers it. Doing so requires us to develop an awareness of our body, track patterns in anxious moments, and consider what aspects of life are contributing to our anxiety.
Grounding Techniques
Because anxiety is often rooted in worries about future unknowns, one of the best ways to manage it on a daily basis is through grounding techniques. Grounding techniques can be used to ‘reset’ your body’s fight-or-flight response. Some people find deep breathing techniques helpful, while others benefit from focusing on physical sensations. Other methods for calming down your body may include shifting your focus to sensory input.
Journaling
What’s the fastest way to silence an alarm? Acknowledge it. Anxious thoughts may spin out of control if left to their own devices, like an alarm bell ringing constantly in the background. When we carve out time to examine and understand those thoughts, we can quiet our alarm as well as gain new insights into the origins of our anxiety.
Healthy Habits
Managing anxiety effectively involves learning to regulate your body and creating a healthy environment for yourself. There are a number of different ways to approach this. Caffeine, for instance, exacerbates symptoms of anxiety in many people. Consider limiting caffeine intake during the work week and in the evenings.
Other steps you can take to help regulate your body include setting limits on screen time and adopting a low-impact, easy-to-maintain, exercise routine. A quick fifteen-minute walk can not only short-circuit anxiety but also provide a healthy dose of dopamine to counteract it.
Create Routines
Because anxiety feeds on uncertainty, one of the most effective ways to manage it is to counterbalance it with structure and routine. Creating a calendar of daily tasks and responsibilities helps provide perspective and lets you know when you’re overloaded. In some cases, it may be necessary to let go of some of those responsibilities by delegating to others, even if that doesn’t come naturally to you.
Communication
Anxiety isn’t something to be ashamed of, and learning to communicate how you’re feeling with others can be a liberating experience. If you’re feeling anxious in social situations, sometimes the best way to overcome it is to let those feelings breathe by expressing them.
Schedule an Appointment
Sometimes outside support and counseling are necessary to understand and manage. While the techniques above may provide a helpful road map, a skilled therapist can help provide a structured, results-driven approach to anxiety management. If you’d like to learn more about anxiety therapy, schedule an appointment with us soon to talk about your options.
