Cope with Anxiety

In a real world, no one can be worry-free, stress-free and anxiety-free. To avoid any anxiety going out of control and turning to be overwhelming, some techniques and tools could be very useful. The two links below helped me and I combined some key points for future reference and hope it will also help other people. 

https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm

https://www.psychologytoday.com/us/blog/in-flux/201702/5-strategies-relieve-anxiety

Tip 1: Create a daily “worry” period

• Create a “worry period.” Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early enough that it won’t make you anxious right before bedtime. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone.
• Create a "Worry List" [TOOL BOX]   - Write down your thoughts/worries whenever it comes into your head.
• Go over your “worry list” during the worry period

 

Tip 2: Challenge anxious thoughts

[TOOL BOX]   During your worry period, challenge your negative thoughts by asking yourself:

• What’s the evidence that the thought is true? That it’s not true?
• Am I blowing the situation, and my anxiety, out of proportion? On a scale of 1 to 10, where does the situation and the accompanying anxiety realistically sit?
• Is there a more positive, realistic way of looking at the situation?
• What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?
• Is the thought helpful? How will worrying about it help me and how will it hurt me?
• What would I say to a friend who had this worry?

 

Tip 3: Distinguish between solvable and unsolvable worries

 

Tip 4: Interrupt the worry cycle

           [TOOL BOX] Controlling physical symptoms of anxiety (rapid heartbeat, hyperventilating, numbness and tingling of hands and feet, or even fear of passing out) - Relaxation techniques: Take a walk, mediation, deep breath

           [TOOL BOX] Take Action: Take a walk, exercises, mediation, deep breath, listening to music, talk about your worries, attending a worship service, or using helpful affirmations or mantras.

 

Tip 5: Talk about your worries

            [TOOL BOX] Calling a supportive friend, journaling,

 

Tip 6: Practice mindfulness

• Acknowledge and observe your worries as if from an outsider’s perspective, without reacting or judging. Don’t try to control the anxious thoughts that pop up, they soon pass.
• Stay focused on the present.
• Repeat daily.