Anxiety is one of the most commonly diagnosed mental health conditions in the U.S. It’s actually a normal and even important part of being human. It helps us understand our body’s needs, like fresh air or more space in a crowded room. Problems arise when anxiety overwhelms your mind and blocks you from living a fulfilled life. 

Addressing the root of your anxiety is an important step in keeping it under control. This means exploring and identifying the root causes, and it means learning the mindfulness and coping practices that best help you manage your symptoms. These tips on mindfulness are a powerful tool for coping with anxiety. 

Tips to Help You Get Calm & Keep Calm

Call it what it is

Whenever anxiety creeps in, acknowledge it by name as soon as you notice it. It’s helpful to know the many ways that anxiety presents itself. Sometimes it masks itself as sadness or anger. Other times, it shows up in the relentless need to stay busy. With practice, you’ll start noticing your anxiety in its earlier phases, and coping with it will become easier. Once you understand that you’re working with your anxious brain, you can take steps toward calming your anxiety.

Address your basic needs

Taking care of yourself is an essential step in managing anxiety. When your body is hungry, too stagnant, or unrested, these imbalances can contribute significantly to anxious thoughts. When you’ve spotted anxiety, ask yourself if you’re sleeping enough. Then, ask yourself if you’ve eaten today or grab yourself a glass of water. If food and water still leave you feeling anxious, take a short walk or try some yoga to get your body moving. Signaling to the brain that your body has access to its basic needs can calm anxious thoughts. 

Calming the inner critic

A negative inner critic destroys the flow of your mental processes and opens the door for anxiety. This passive, negative self-talk is also called rumination. Learning how to approach these anxious thoughts with self-awareness and compassion is a key strategy in curbing anxiety. Shifting immediately to positive thinking can be very difficult, especially for an anxious brain. Instead, try thinking neutrally. 

If you’re experiencing anxiety at a new job, your thoughts may sound like, “I’m not a good fit for this position.” Meet yourself in the middle with a neutral thought like, “My manager hired me because they know I am capable.” These more objective thoughts steer your internal monologue into a neutral voice, which is one step closer to a positive inner voice. 

Breathing exercises

There are countless sources for breathing exercises, from books to YouTube videos. Take a deep breath. It lowers your heart rate, readying your body for the de-escalation process. Breathing exercises often encourage a focus on counting. They instruct you to practice inhaling for three counts and exhaling for five counts. Your default breath, or your autonomic breathing response, is a relatively small inhalation into the uppermost part of your lungs. The primary focus of breathing exercises is to breathe into your belly, flooding your body and brain with more oxygen and clarity.

Asking for Help Makes a Difference

Ask for help when you need it. Isolation drives anxiety higher and fuels its cyclical nature, so whenever you feel lonely, call a friend or family member. Talking to someone who exists outside of your own head can help ground you in the present reducing rumination on the past or future. 

A compassionate therapist can help you feel heard and find relief from your anxiety. Read more about anxiety treatment and reach out for a free and confidential consultation. Together, we can help you find a calmer path to recovery.