Even the most straightforward circumstances might seem daunting when anxiety creeps into our brains. It may be brought on by ongoing pressures, traumatic experiences, or an underlying dread of the unknown. The tightness in the chest, the racing thoughts, and the feeling that things are getting out of control are all too familiar to me. It's simple to feel stuck, as though anxiety has taken over your life.
In actuality, though, anxiety need not rule your life. Yes, it is a component of life, but it is not the whole of it. My own experiences have taught me that although anxiety might feel overwhelming at the time, it is transient and can be controlled. There were moments when I thought I was caught in a never-ending loop of concern, but I was able to find respite by using techniques that gave me back control. My path to inner calm was greatly impacted by small reminders, useful strategies, and a change in viewpoint.
I've included 20 effective anxiety-relieving reminders below, many of which I've used in my own life. I hope these insights might help you navigate times of overwhelming dread, as they have for me.
1. This Feeling Is Temporary
One of the most difficult things about anxiety is that it seems to go on forever when you're experiencing it. There have been times when I honestly felt I would never be at peace again because my heart was pounding and my mind was racing. However, as time passed, I came to understand that no emotion, no matter how strong, lasts forever. There are waves of anxiety. It intensifies, peaks, and then gradually fades. Like a storm, it will always pass even if it feels intense when you're in it.
Every time I feel nervous, I remind myself of this. I reflect on times in the past when I doubted my ability to survive, yet I did. Those encounters serve as a reminder that my feelings, however intense, are fleeting. I frequently remind myself, "You have experienced this before, and you have overcome it." This, too, will pass. And it does every time.
2. You Are Stronger Than Your Anxiety
Anxiety has a way of making you feel helpless, as though your thoughts are out of control. However, that is untrue. You are not an exception to the rule that everyone has an inner power that enables them to persevere through challenging times. I used to believe that my anxiety made me weak, but as I looked back, I saw how many obstacles I had surmounted despite my worries. In actuality, resilience is about learning to go forward in the face of anxiety, not about never experiencing it.
One of my better decisions was to begin recording my successful handling of difficult events in a journal. Small victories, like getting through a difficult workday or going to a social function I was anxious about, proved that I could overcome my anxiety. With time, I gained self-confidence because I knew that I could handle any difficult situation. And whenever I had self-doubt, I referred back to those pages to remind myself that my perseverance, not my fear, was what made me who I am. The goal was to demonstrate to myself that I had dealt with worry in the past and could do it again, not to eradicate it.
3. You Are Not Your Thoughts
The mind becomes overtaken by intrusive, negative ideas when one is anxious. When my nervous mind told me that I was going to fail, I believed it; when it warned me that something horrible was going to happen, I would brace myself for the worst. However, I discovered that ideas are just that—ideas. They don't define who I am, nor are they facts.
I now take a step back whenever I have an uncomfortable thought and tell myself, "This is just my anxiety talking, not reality." I see my thoughts as passing clouds, some stormy and dark, but always passing. I can now confront and reframe unpleasant thoughts instead of allowing them to control me thanks to this exercise, which has helped me detach myself from my nervous mind.
4. Breathe Slowly and Deeply
The body responds physically to anxiety by tightening the chest, short breathing, and a pounding heart. In certain instances, my breathing became so irregular that I felt dizzy, which exacerbated my anxiousness. However, I found that deep breathing can soothe my body and mind.
The 4-7-8 breathing method is one that has been really beneficial to me. I take a four-second deep breath, hold it for seven seconds, and then let it out gently for eight seconds. My mind becomes clearer, my muscles relax, and my heartbeat slows down as I go through this procedure a few times. Deep breathing is a straightforward yet effective technique that helps end the cycle of fear by reassuring the body that it is safe.
5. Anxiety Is a Natural Response
Knowing that anxiety is a normal reaction and not a threat was one of the most reassuring insights I gained over my journey with it. I felt anxious in circumstances where others appeared perfectly comfortable, and at times I hated this, thinking that there was something fundamentally wrong with me. "Why can't I just be normal?" was a question I used to ask myself. However, I eventually discovered that anxiety is only the body's reaction to stress, uncertainty, or perceived dangers. In actuality, it has a purpose and is neither a weakness nor a flaw.
I can recall a specific instance when I was extremely anxious before a job interview. My head was full of doubts, my palms were sweating, and my pulse was pounding. However, I reframed my fear rather than viewing it as a barrier. My body was getting ready for something significant, I told myself. Rapid thinking, elevated adrenaline, and heightened awareness were actually tools that could help me stay focused and alert if I used them properly. In moderation, anxiety can be helpful since it motivates us to plan ahead, exercise caution, and become better. Instead of trying to completely eradicate it, the secret is to learn to control it and to recognize when it goes from being beneficial to being overbearing.
I've learned from experience that trying to combat anxiety simply made it worse. I began to accept it rather than fight it. "This is just my body reacting to stress," I told myself when I was feeling nervous. It's all right. I've experienced this before, and I'll overcome it this time. The way I dealt with anxiety changed significantly when I came to terms with it being a normal part of life. It diminished its influence over me by enabling me to approach it with interest rather than fear.
6. Perfection Is Not the Goal
The unattainable goal of perfection has always been one of the main things that makes me anxious. For years, I have battled perfectionism, believing that I must do everything perfectly or else it won't be good enough. This way of thinking led to a great deal of pressure, making even easy activities seem like difficult ones. I would constantly repeat my mistakes in my mind and berate myself for not performing better.
I can recall a moment when I was so afraid of saying the incorrect thing in an email that I spent hours reworking it. I went over it at least five times, looking for any mistakes or misunderstandings. I was worn out rather than relieved when I eventually pushed send. In actuality, perfectionism makes things more stressful rather than better. Nobody is flawless, yet we hold ourselves to a higher standard of perfection than anyone else.
By focusing on doing my best instead of being flawless, I began to alter my perspective. I started reminding myself, "I will give it my best effort, and that is enough," rather than, "This has to be perfect." I also discovered that it's better to enjoy little victories than obsess over little errors. I found that my anxiety significantly decreased when I began to accept and learn from my mistakes instead of avoiding them. Life is about developing, learning, and going forward, not about flawless execution.
7. Break Big Tasks Into Small, Manageable Steps
In my life, there have been numerous occasions when I have felt totally overpowered by the enormous task at hand. The sheer magnitude of the endeavor, whether it was arranging my disorganized space, a large work project, or an event coming up, made me nervous. I would feel overwhelmed by the amount of work that needed to be done and not know where to start. The majority of the time, I would end up putting off the task—not because I was lazy, but rather because my worry made it seem difficult to begin.
Dividing things into smaller, more achievable steps was what I found to be helpful. I began concentrating on one small component at a time rather than feeling pressured to finish a large job all at once. I recall being overwhelmed by the mess as I was cleaning my flat one day. "Just clean one corner of the room for five minutes," I reminded myself, rather than attempting to do everything at once. After getting started, I saw that it wasn't as horrible as I had imagined, so I instinctively carried on cleaning without giving it too much thought.
I now employ a straightforward technique known as the "5-Minute Rule." I always promise myself that I will only work on a task for five minutes if I am feeling overburdened by it. After that, I can stop if I want to. But most of the time, I can overcome my anxiety and continue just by starting. The first step is always the most difficult, and after I take it, everything else falls into place.
8. Challenge Catastrophic Thinking
Anxiety has a way of exaggerating the severity of everything. Before, I was prone to assuming the worst in every circumstance. I used to think that if I messaged someone and they didn't reply straight away, they were angry with me. I instantly assumed that a minor ache in my body was a significant one. Even when there was no rational explanation, my thoughts would veer toward the worst-case situations.
I eventually came to the conclusion that this catastrophic thinking pattern was merely the result of my anxiety playing tricks on me and was not grounded in reality. By ask myself, "Is this outcome actually likely?" and "What evidence do I have that this is true?" I began to question my own beliefs. Most of the time, I was just making assumptions and had no solid evidence to support my worst-case scenario.
Looking back at previous instances where I had assumed the worst but everything worked out was one thing that truly helped me. I thought of all the times I've worried about things that never came to pass. I became more assured of my capacity to deal with ambiguity as a result.
Changing my point of view is another strategy I employ. Rather than asking yourself, "What if something goes wrong?" "What if everything turns out okay?" I ask myself. This minor shift in perspective can have a significant impact on how I handle difficulties. Fear of the unknown feeds anxiety, but I've learned to quiet my mind and restore control by confronting those ideas and substituting them with sensible, well-rounded viewpoints.
9. You Are Not Alone
Realizing that I wasn't the only one suffering from anxiety was one of the most consoling insights I gained during my battles with it. Anxiety initially made me feel alone, as though I were confined to my own thoughts while everyone else appeared to be doing well. I recall being irritated and wondering why I couldn't "snap out of it" the way other people seemed to. But as time went on, I realized that anxiety is a common human emotion. Regardless of their origins, cultures, or ways of life, millions of people face comparable difficulties.
Making connections with people who genuinely understood what I was going through was what really helped. I was first hesitant to express my emotions for fear of being misunderstood or judged. When I eventually did, though, I was shocked to discover that a large number of my closest friends had also dealt with anxiety. Some had struggled with anxious thoughts throughout their lives, while others had experienced periods of extreme stress. Understanding that I wasn't fighting this war alone made all the difference because it made it clear to me that my emotions were normal and that I wasn't broken for feeling them.
Building a support network is crucial for this reason. Having that sense of community may be very comforting, whether you choose to confide in close friends, rely on family, or participate in internet forums where people freely share their experiences. I began looking for discussions in which I could listen to others and voice my concerns. Hearing someone say, "I've been there too, and you're not alone," has a certain impact. It fosters a feeling of community and serves as a reminder that, despite intense worry, there are people who are experiencing similar things and who understand.
10. Speak to Someone You Can Trust
I suppressed my anxiety for a long time because I believed I had to handle it on my own. I thought discussing my concerns would come across as weak or overly emotional. However, things became worse the more I attempted to manage everything internally. Without an outside viewpoint, my thoughts would spiral out of control, and I felt as though my concerns were getting worse every day. When I finally got to the point where I was unable to contain myself any longer, I decided to speak with a trusted person. Everything changed after that talk.
I was able to get the clarity I needed by talking to someone who actually listened to me without passing judgment. Saying things out occasionally made me understand that my anxieties weren't as great as they initially appeared to be. In other instances, the individual I spoke with might provide guidance or an alternative viewpoint that I had not previously thought of. I can recall a particular instance in which I was overcome with self-doubt regarding a significant choice. When I confided in a close friend, they helped me rationalize my anxieties rather than brushing them off. Having someone acknowledge my emotions and tell me that I wasn't exaggerating provided me with a sense of relief that I hadn't experienced in a long time.
Keeping up these kinds of relationships is essential for mental health. Even when I don't feel like communicating, I now deliberately try to get in touch with people I trust. Even a brief phone call, meaningful coffee talk, or text message can deepen relationships and serve as a reminder that I'm not the only one going through difficult times. Online communities and support groups can also offer a safe area to share feelings and get advice from others who genuinely understand if talking to friends or family feels awkward. Anxiety flourishes in seclusion, yet the instant we express our concerns, they start to weaken.
11. Utilize Grounding Techniques
Anxiety can detach us from reality and give us the impression that things are getting out of hand. There have been several occasions when my body clenched up in reaction to my mind racing ahead, picturing the worst-case situations. Grounding techniques were my lifesaver during such times. When I felt like I was losing myself in terror, they helped me refocus my awareness on the here and now.
The 5-4-3-2-1 strategy is one of the best strategies I employ. I take a deep breath and pay attention to my surroundings when I feel anxious. I list five objects that are in my immediate vicinity: a lamp, a window, a chair, a book, and my hands. I then listen for four different sounds: my own breathing, the rustle of leaves outside, the hum of the refrigerator, and the ticking of a clock. I turn my focus to three tangible sensations: the fabric of my clothes, my heartbeat, and my feet hitting the floor. I then concentrate on two smells, and lastly, one taste—even if it's just the aftertaste of a beverage. I can get out of my nervous thoughts and re-establish a connection with reality with this easy exercise.
I also find that deep breathing is a useful grounding practice. I take deep, steady breaths when I'm feeling overwhelmed—Four seconds of inhaling, four seconds of holding, and four seconds of exhaling. The significant impact that even something as simple as breathing can have on anxiety is astounding. My heart slows down as my breathing relaxes, and my mind eventually becomes quiet again.
These methods focus on regaining control when circumstances feel overwhelming, not entirely eliminating worry. The more I use them, the simpler it gets to deal with stressful situations. I now can bring myself back to the present and maintain steadiness even amid chaos, rather than allowing anxiety to control my emotions.
12. Move Your Body
I used to undervalue the link between mental health and physical activity. My natural reaction to anxiety was to withdraw—to curl up in bed, remain motionless, and obsess over everything. But as time went on, I saw that my anxiety was frequently exacerbated by inactivity. My thoughts would continue to spiral out of control while the tension in my body increased. I didn't realize how effective movement could be at reducing anxiety until I started including it in my daily routine.
Extreme exercise is not necessary for its effectiveness. Initially, even if it was only for ten minutes, I made myself take quick walks whenever I felt nervous. Moving, taking in the fresh air, and paying attention to my surroundings all made a significant difference. I started doing yoga on the days when I didn't feel like doing anything physically demanding. I was able to relieve tension in unexpected ways by stretching, paying attention to my breathing, and moving lightly.
Every time I did something physical, like dancing, stretching, or even just tidying up my room, I found that my mood lifted. The body's natural stress relievers, endorphins, are released when you exercise. My body felt more relaxed and my mind felt clearer after a decent workout or even just a little movement.
I now remind myself to get moving anytime I sense worry starting to seep in, even if it's simply to take a little stroll around my house. I concentrate on fun activities rather than forcing myself to do high-intensity workouts unless I really want to. I've discovered that exercise is therapeutic, a means of relieving the burden of worried thoughts, and a means of regaining equilibrium. It's not just about physical wellness.
13. Keep a Journal of Your Thoughts
One of the most effective strategies I've found for dealing with anxiety is journaling. I was first dubious—how could merely putting things in writing make a difference? However, there came a time when I felt so overwhelmed by my ideas that I needed a place to let them out without worrying about criticism or repercussions. I began by writing down my feelings during stressful, angry, or depressing times, but soon I discovered that I could write even when I felt content or at ease. I developed a habit of using it as a safe place to freely express my opinions.
Clarity was one of the most significant advantages I observed. Anxiety frequently results in a never-ending cycle of concerns and unresolved thoughts. But they appeared less confusing after I put them in writing. My fears felt more controllable when I saw them expressed verbally in front of me. I was able to examine them with greater objectivity, and occasionally I even concluded that the issues I was worrying about weren't as significant as they appeared to be in my mind.
I also found that using particular journaling prompts was beneficial. For instance, writing about gratitude helped me change my perspective from what was wrong with my life to what was still good. Finding one thing to be thankful for, whether it was a supportive remark from a friend, a quiet moment with a cup of tea, or even just the fact that I had survived another day, helped me keep perspective, even on the worst days. I also began to think back on my development, highlighting the minor triumphs I had overcome in my nervous episodes. Later, as I looked back on these entries, I saw how much I had changed, which gave me optimism for the future.
Anyone dealing with anxiety should keep a notebook, in my opinion. There are no rules, and you don't need to be an excellent writer. On certain days, I write lengthy, sentimental entries, and on other days, I just jot down my ideas in little phrases. The process—allowing yourself to freely express what's inside—is what counts. It serves as a reminder that our thoughts are fleeting, that we can control how we react to them, and that they are not permanent.
14. Be Kind to Yourself: Avoid Self-Criticism
I was my own worst critic for a long time. Whenever I experienced anxiety, I would place the blame on myself. "Why am I like this?" I asked myself. Why am I unable to be normal? I was always evaluating myself against those who appeared more self-assured, more in control, and more comfortable with life. This tendency to criticize oneself simply made matters worse. I felt like I was caught in a never-ending cycle of failure and self-doubt, and my anxiety increased as I evaluated myself more.
I didn't start to break away from this pattern until I started practicing self-compassion. I questioned myself if I would talk to a friend the way I talk to myself if they came to me feeling stressed and overwhelmed. No was always the response. Why couldn't I treat myself with the same compassion, understanding, and certainty that I would give them? I realized that I should treat myself the same way I would a close friend.
Being self-compassionate does not include denying my difficulties or acting as though nothing is wrong. Rather, it entails accepting that I am a person, that I am permitted to experience challenging times, and that hardship does not equate to failure. I take a moment to try to rephrase my thinking when I find myself in a downward spiral of negative self-talk. I tell myself that I am trying my best, and that is sufficient, rather than thinking, "I'm so weak for feeling this way." I tell myself, "I have faced challenges before, and I have grown through them," rather than, "I'll never get better."
I also discovered how to forgive myself for the instances in which I didn't manage things flawlessly. There are ups and downs, good days and bad days, and healing is not a straight line. I can effectively control my anxiety on certain days, but on others, it overwhelms me. However, that does not imply that I am failing. I'm simply human, that's all. My anxiety didn't go away when I began treating myself with kindness, but it did get easier to control. I gave myself the time and attention I needed, rather than compounding my problems with guilt and shame.
15. Reduce Your Contact with Anxiety Triggers
Not all anxiety originates internally; occasionally, it is exacerbated by outside influences that we unwittingly subject ourselves to daily. I was unaware for a long time of the extent to which my routines fueled my anxiety. After some time and introspection, I was able to identify the factors contributing to my anxiety and began establishing boundaries to safeguard my mental health.
Social networking was one of my main triggers. Reading bad news, watching people's highlight reels, and scrolling through many posts all made me feel more stressed. I used to compare myself to other people because I felt like I wasn't doing enough, being happy enough, or being good enough overall. With its never-ending barrage of problems and pessimism, the news gave me the impression that the world was a scary place. Furthermore, some of the people in my life who thrived on drama, negativity, or criticism simply made me feel more anxious.
I made deliberate adjustments after determining these triggers. Instead of aimlessly scrolling around social media, I set aside particular times to check it. I started following pages that encouraged positivism and mental well-being and unfollowed ones that made me feel inadequate. I also cut back on my news consumption, opting to be informed without becoming overly involved. Most significantly, I disassociated myself from unhealthy connections. Although it was difficult, I realized that I didn't need to continue interacting with people who saved my energy and made me feel worse about myself.
Many anxiety triggers are manageable, but not all of them can be prevented. I feel more in charge of my life now that I've established boundaries and am careful about what I let into it. I now ask myself, "Is this helping me, or is it harming me?" whenever anything consistently brings stress and negativity into my life. And I remind myself that I can leave if the latter is the response.
16. Visualize a Safe, Calm Place
There were moments when my anxiety was so bad that I felt stuck in my own head, unable to break free from the never-ending barrage of concerns. My thoughts seemed to have taken over, and I was helpless to stop the panic they sparked. I then learned about the power of visualization, a straightforward yet remarkably powerful technique for regaining emotional control and finding calm in the middle of chaos.
I find that visualizing a peaceful, secure environment is one of my best strategies. I close my eyes and move myself to a place that makes me feel better whenever I start to feel anxious. That location reminds me of a peaceful beach at dusk. I picture the salty wind caressing my skin, the soft feel of the beach beneath my feet, and the sound of gentle waves rolling onto the coast. I pay close attention to every little detail, including the ocean's rhythmic movement, the colors of the sky, and the far-off cries of seagulls. My breathing slows, my body relaxes, and my mind calms as I become more and more absorbed in this scene.
Others may find a comfortable room, a serene forest, or even their childhood home to be a safe haven. The key is to make the visualization as vivid as possible, engaging all the senses to make it feel real. While it doesn't completely eliminate anxiety, this mental getaway offers a brief reprieve and serves as a reminder that there is calm even in the midst of chaos.
Whether I'm attempting to relax before bed or am amid a difficult circumstance, I now employ this strategy whenever I feel nervous. I can break free from the hold of anxiety and discover a sense of security within myself by using visualization. I can always go back to my safe place, even if it's just in my head, no matter where I am physically.
17. Practice Progressive Muscle Relaxation
It's easy for anxiety to seep into the body, causing muscles to tense and every movement to seem tense. I can personally attest to this; when tension takes over, my jaw clenches, my shoulders stiffen, and my entire body feels as though it is bearing an unwieldy burden. Progressive muscle relaxation, or PMR, can save your life in that situation. To allow the body to gradually release all of the accumulated tension, this technique entails purposefully tensing and then relaxing each muscle group, starting from the feet up to the head.
I recall trying PMR for the first time following a very trying day. My mind was running through everything that had gone wrong as I lay in bed, restless. With a sudden sense of relief, I began by curling my toes tightly for a few seconds before releasing them. I kept working my way up, concentrating on my hands, legs, and abdomen until I got to my forehead. My body felt lighter after finishing, and my mind had calmed down enough for me to breathe normally for the first time.
I've incorporated PMR into my daily routine over time, particularly before bed or when I'm feeling extremely stressed. Reminding the body that it doesn't have to remain in a fight-or-flight state is a straightforward yet effective method of regaining control over bodily responses to worry. I frequently recommend this method to people who have anxiety, stressing that even five to ten minutes of deliberate muscular relaxation can have a big impact on their mood.
18. Focus on Past Successes
Anxiety can subtly undermine our self-esteem by implying that we are incapable, that we will fail, or that we are undeserving of achievement. This has happened to me several times—just before important choices, novel difficulties, or even minor daily chores that seem insurmountable. I've discovered that thinking back on prior accomplishments is one of the best strategies for overcoming this self-doubt.
Sometimes I thought I wouldn't be able to handle a challenging circumstance, but in retrospect, I can see that I handled it rather well. I used to question my capacity to adjust to new situations, but every time I ventured outside of my comfort zone, I showed myself that I was capable of handling change. Over time, journaling about my accomplishments—no matter how minor—has boosted my self-esteem.
On the days when my anxiety is at its worst, I frequently go back and read what I wrote. It serves as a potent reminder that I can handle anything that comes my way if I can manage challenging times in the past. I urge people to do the same—jot down instances of resiliency, obstacles surmounted, and triumphs (no matter how minor). You'll have tangible evidence that you are stronger than you believe, even when anxiety tries to convince you otherwise.
19. Prioritize Sleep for Better Mental Health
In the past, I frequently disregarded the obvious connection between sleep and mental wellness. On innumerable occasions, I remained up late, browsing through my phone, and convinced myself that I would be content with a few hours of sleep. However, I would wake up the following day feeling sleepy, agitated, and even more nervous than normal. It took me a while to grasp that my lack of sleep was making everything seem ten times worse, not simply fatigued.
I gradually decided to make better sleep habits a top focus. I began by establishing a nightly regimen that included reading a book rather than continually scrolling through my phone, turning off the lights, and avoiding devices for at least an hour before bed. Additionally, I reduced my intake of caffeine and large meals in the evening by being mindful of what I ate before bed. The contrast was astounding. My anxiety levels dramatically dropped, my thoughts became clearer, and I began to wake up feeling more rested.
Treating sleep as an essential component of self-care is among the best tips I can give. Giving your body and mind the rest they require to perform at their peak is more important than simply getting through the day. Before going to bed, try methods like progressive muscle relaxation, journaling, or deep breathing if anxiety keeps you up at night. Maintaining a schedule and setting up a calm sleeping environment can significantly improve not just your quality of sleep but also your general mood.
20. Use Affirmations
I've discovered that my mental condition is greatly influenced by the way I speak to myself, and negative thoughts can be unrelenting. I used to be my own worst critic, often questioning my skills and concentrating on the worst-case situations. I didn't realize how much I could alter my perspective just by altering the words I told myself until I learned about the power of affirmations.
Affirmations initially appeared odd; stating words like "I am strong" or "I am capable" while standing in front of a mirror seemed almost absurd. But as time went on, I became aware of something noteworthy. I began to believe these statements more and more the more I said them. I had a coping mechanism for when worry would start to seep in and convince me I wasn't good enough: "I have handled challenges before, and I will handle this too."
I now include affirmations throughout my everyday activities. I occasionally write them down in my journal and other times I recite them aloud in the morning. Additionally, I've urged friends to write their own affirmations—phrases that serve as a reminder of their value and resilience. Simple statements like "I choose peace over worry" or "I am resilient" can change our perception of ourselves; it doesn't have to be difficult.
The goal of overcoming anxiety is to learn how to react to frightening thoughts with kindness, patience, and self-belief, not to stop them altogether. All of these techniques—from journaling to affirmations—have benefited me in different ways, and I firmly think that anyone who is dealing with anxiety may benefit from them by feeling more at ease and in charge of their lives with time and practice.
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