Are you tired of wondering how to stop being anxious about everything?
Have you been going through life worried and afraid over every single situation?
Have you missed out on opportunities and got stuck in a rut because of your anxiety?
But have you ever asked yourself what anxiety exactly is?
Anxiety isn’t just being stressed or feeling nervous. It also refers to feeling a sense of dread about something in the near or distant future, overthinking everything you say, convincing yourself everyone hates you. It involves imagining the worst-case scenario of every normal situation you encounter. Anxiety isolates people, traps them in their minds, and takes over their lives if it is allowed to persist.
In the following points, we address your concerns and highlight various ways you can live with and recover from the anxiety that has currently taken over your life.
How to stop being anxious about everything?
1. Know what you’re going through
Before seeking treatment or recovery, you must first ensure you have anxiety. You can read descriptions of other people’s experiences with anxiety, how they recovered and what made them anxious in the first place. You can also look out for any warning signs and symptoms. Anxiety is present in some amount in everyone’s life, but clinical or severe anxiety overtakes or threatens to overtake other parts of your life. You obsess over worries and negative thoughts and can’t change these feelings easily.
2. Don’t pretend to be okay when you’re not
Many people with anxiety are good at hiding and, like in smiling depression, may appear socially successful. But they are battling fatigue, stress, and a fear of failure below the surface, and this can have many impacts on mental health in the long run. Long-term anxiety can increase the secretion of stress hormones and the frequency of symptoms such as headaches. It has also been found to be related to dizziness and depression.
Sharing your concerns and thoughts with a loved one helps reduce the toll of anxiety on you and makes them more aware of your life. You can also take the help of support groups, which you can find online and in person. Friends and those near us are essential for maintaining prosperous mental health.
So how to stop being anxious about everything? Share your concerns with loved ones, don’t pretend to be okay when you’re not.
3. Let go of the things you can’t control and focus on the things you can
We are often anxious about external events we have no control over. You can observe your thought process and notice these patterns. It is of no use to worry over things that you cannot control. Understand that there is no emergency right now.
Take a different perspective on the issue you’re thinking about or on your anxious thoughts themselves, this will help you better understand them, and you’ll also know what to do to deal with them. You can use journaling techniques to record your thoughts and understand yourself better.
Accept your anxiety. While accepting your concern may sound counterintuitive, it works for many people going through prolonged or daily stress. You can also avoid toxic positivity or holding in mind an idea of how you “should” feel, as this leads you to be more anxious about your anxiety.
4. Take care of your physical health
Anxiety can also be caused or aggravated by biological factors and often manifests through symptoms in the body. Physical anxiety symptoms include body tremors, panic attacks, difficulty breathing, increased heart rate, cold or sweating, skin tingling, and numbness. Signs of anxiety setting in can include muscle tension, difficulty concentrating, fatigue, restlessness, and irritability.
Proper diet and exercise are vital to keeping your body healthy. Here is our list of the best anti-anxiety foods. Following healthy self-care practices for the body can have long-term health benefits for you and will also help distract you from anxiety about long-term concerns.
Sleep is another essential component of daily life that affects and is affected by anxiety. While anxious, you may often choose not to sleep, but this will have harmful effects ahead in your life. Staying to a fixed sleep schedule and routine is advisable to better deal with your anxiety. For a guided sleep meditation giving you more quality sleep, click here.
5. Set practical goals
You can look for and develop a sense of meaning or life purpose. This keeps you engaged and provides grounding in your values, reducing the attention you pay to everyday worries and concerns. It will also offer life satisfaction and happiness in the long run.
Many people suffering from anxiety adopt planning as a defense mechanism and become “control-freaks,” planning out every detail of their near and distant future. You can counter this tendency by taking small risks in safe environments, such as with loved ones, and slowly reducing anxiety through risk exposure.
While making long-term goals is effective, they can also look overwhelming and be more cause for concern than optimism. To supplement and move forward toward your long-term goals, you can divide your tasks into smaller chunks and take them step-by-step. You can also use the SMART technique for this. SMART stands for specific, measurable, achievable, realistic, and time-bound. These qualities are optimal for goal setting and help make goals more practical. Read this post for more information on recovery goals.
So how do I stop being anxious about everything? You can develop a sense of life purpose and set SMART goals for better implementing the purpose. You can also avoid planning too much and try to take risks in safe or controlled environments to reduce anxiety over time. Don’t be discouraged if you don’t see immediate changes. Overcoming this condition or any other significant mental health disorder takes patience, time, and effort. The results don’t show soon. As the famous saying goes, “Rome wasn’t built in a day.”
6. Engaging your senses
Eating, drinking, smelling, touching, or hearing can also help reduce anxiety as you stop thinking of the future and start getting grounded at the moment. This is why meditation is a helpful recommendation for those suffering from anxiety. Many count to 100 or create a different line of thought/imagination, such as imagining what a color tastes like.
So how to stop being anxious? Engage your senses and get grounded in the moment. You can also switch to healthy coping mechanisms for anxiety like self-care, deep breathing, exercise, natural remedies, and mindfulness to help rejuvenate yourself and distract from the stress.
You can develop a positive outlook and try to understand your negative bias to change your thinking patterns. The best way to do this is to start your mornings positively.
How to deal with anxiety when it’s happening?
Here are solutions through which you can learn how to remove anxiety thoughts and how to stop being so anxious about everything while the feeling takes place.
It is best to identify anxiety before it settles in. However difficult, you can get better at doing this through the practice of mindfulness and self-validation. These practices also make you more aware of the negative inner monologue inspired by anxiety.
Self-validation is a practice from therapy that involves viewing your thoughts and feelings without bias, judgments, or any feelings that “should” be a certain way.
You might also want to consider taking some time off from work and other responsibilities if these symptoms persist after a long period (6 months).
You can try to calm yourself down through relaxing stimuli like chamomile tea, acupuncture, or undergoing CBT or other forms of therapy with a licensed professional.
One consequence of clinical anxiety is anxiety attacks. It happens when anxiety increases over time, becoming overwhelming to the point it starts feeling like an attack. These attacks are often confused with panic attacks, despite being different. Panic attacks are episodes of sudden fear for no apparent cause. To deal with anxiety attacks, slowly breathe in and out and direct all your attention toward your breath. This will remove your attention from the overwhelming sense of dread or fear you may be feeling at the moment. You can also use the power of mantras to ground yourself at the moment and get relief from anxiety.
Anxiety isn’t just feeling nervous or stressed. It involves a wide range of symptoms affecting physical and mental health wellbeing. Navigating anxiety can be challenging for anyone, and you should be proud of taking the first step towards a complete recovery. Here is a list of short mental health goals that can help change your life for the better and speed up your recovery.
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