Disclaimer: While these steps can be helpful for managing anxiety, they are not a substitute for professional medical or therapeutic advice. If you’re experiencing severe anxiety or mental health concerns, please consult with a qualified healthcare professional.  If you live in the state of California, schedule a free consultation with Dr. Fritz here. 

Hey there, dear reader!

Picture this: You’re going about your day, feeling on top of the world, when suddenly, anxiety comes crashing in like an unexpected storm. It happens to the best of us, but fear not! As a seasoned Psychologist, specializing in cognitive behavioral therapy (CBT) mixed w/ Neuro-biology, I’ve got your back.

In this article, we’ll explore five powerful steps to help you reign in anxiety and rediscover your inner calm. So, grab a seat, take a deep breath, and let’s dive into this transformative journey together.

Imagine you’re at a party, and suddenly your heart starts racing, palms sweating, and your mind swims. Suddenly panic sets in, but you have NO idea why.

First, take a deep breathe.  This is ALWAYS your first step when dealing with anxiety.

Next, you’ll want to distinguish anxiety from panic. What’s described above is actually panic versus anxiety alone. It’s a different treatment. If your ‘unease’ is more general like…

You have Anxiety.

Next, you’ll want to identify your triggers for anxiety. It is key to gaining control over anxiety. Pay close attention to the situations, thoughts, noises, smells, or even people that tend to set off your anxiety. Knowing triggers increases mindfulness which activates frontal lobes. These naturally inhibit anxiety which means now you’re in a much better state to challenge Anxiety thoughts from those triggers, using CBT techniques.

Okay, let’s talk about those pesky thoughts that keep playing on loop in your mind. You know the ones I’m talking about – the ones that convince you something terrible is about to happen. Take a moment to question the evidence? supporting these thoughts. Are they grounded in reality, or are they just old stories you tell yourself? Is there my alternate explanation? Challenge these thoughts with more balanced perspectives. If original ‘dire’ meanings were true, what would you see and already have seen? Are you seeing those? Question you first interpretation… “This means THAT BAD TRUTH” ASK…”Where is THAT written?” Nowhere? Remember, you’re the master of your mind, not the other way around!

Imagine this: You’re stuck in bumper-to-bumper traffic, running late for an important meeting. Your anxiety starts to skyrocket. What can you do? Well, the power of your breath is a game-changer. Take slow, deep breaths, counting to four as you inhale and exhale. In through nose – out through mouth (slows hear rate). Tense and relax muscles with breathing. This simple technique activates your body’s relaxation response, calming those anxious jitters.

Ever feel like your mind is racing at a million miles per hour, and you can’t catch a break? That’s when grounding techniques come to the rescue. Picture this: You’re in a crowded store, feeling overwhelmed. Try using 5 SENSES. Notice 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 practice anchors you to the present moment.

BUT ABOVE ALL BREATHE! 🙂

Imagine this: You’re facing a challenge. You don’t have to and probably SHOULDN’T tackle it all on your own. It’s healthy and high functioning to use your RESOURCES. Reach out to friends, family, or a therapist who can provide support and understanding. And most importantly, be kind to yourself. Treat yourself with the same compassion you’d show a dear friend facing anxiety. You’re only human, after all.

Conclusion:

There you have it, my friend! Five powerful steps to tame anxiety and reclaim your inner calm. Remember, it’s okay to feel anxious sometimes, but you have the power to navigate through it. By identifying triggers, challenging anxious thoughts, using deep breathing and grounding techniques, and seeking support, you’ll find yourself better equipped to conquer anxiety when it tries to take over. So, take these steps to heart and embrace the journey towards a more peaceful, anxiety-free life.

Disclaimer: While these steps can be helpful for managing anxiety, they are not a substitute for professional medical or therapeutic advice. If you’re experiencing severe anxiety or mental health concerns, please consult with a qualified healthcare professional.  If you live in the state of California, schedule a free consultation with Dr. Fritz here.