5 Therapist-Recommended Tools to Deal With Anxiety

Anxiety is one of the most common conditions in the world, with over 80 million people around the world coping with it on a daily basis. It is a condition that can manifest in many ways, such as social anxiety, specific phobias, Obsessive Compulsive Disorder (OCD), and Generalised Anxiety Disorder (GAD). The common thread in all of these conditions is the experience of excessive and persistent worry or fear in response to certain triggers or situations.

These specific triggers may vary, but overall it can be a very distressing condition to live with. However, it is also important to remind yourself that anxiety is a condition that can be managed very effectively with the help of a trained mental health professional like a therapist or a psychiatrist. 

Here are 5 therapist recommended-tips that to cope with anxiety: 

Identify Your Negative Thoughts

The first step to manage your anxiety is to find out exactly where your anxiety stems from. Negative thoughts are thoughts characterised by a negative or pessimistic attitude. For instance, “I am not good enough” or “I will never be able to finish this”. These thoughts can not only cause anxiety, but over time, they worsen it and cause a lot of distress. One good step for you to get started on is to note down any negative thoughts that you may have on a piece of paper. 

Also read: 5 Therapist Recommended Techniques to Deal With Intrusive Thoughts

Question These Negative thoughts

Once you have noted down these negative thoughts, try to understand where these thoughts stem from while being kind to yourself. Try to ask yourself, “are these thoughts based in reality?” or “am I being too critical of myself?”, or “Do I have evidence to support this thought?”. In other words, try to counter your negative thoughts by being compassionate to yourself—what would you say to a friend or a loved one that has such a negative thought? 

Leaves on a Stream—A Mindfulness Exercise

To do this exercise, sit or lie down in a quiet place, close your eyes, and focus on your breath. Picture yourself near a stream. When a thought arises, acknowledge it and think of it as a leaf, and picture it floating away on the stream. If you get caught up in a thought, redirect your attention back to your breath. Continue this process for as long as you like. 

This activity can help to reduce anxiety by training your mind to be more present and less caught up in anxious thoughts.

Decatastrophising

Decatastrophising is a way to identify the specific thoughts or situations that are causing you distress. Write your thoughts down in a neutral and objective way. This can help you to evaluate the likelihood of those thoughts actually coming true, and to come up with a plan for how to cope if they do. Remember, it's important to be kind to yourself and give yourself credit for taking steps to address your anxiety. You got this!

Also read: How Does Anxiety Affect Your Physical Health?

4-7-8 Breathing

This is a very simple exercise to help you when you need to calm yourself down or when you’re feeling very anxious. To do this, find a quiet place and comfortable place. Then close your eyes and try to focus on your breathing. Follow these steps: 

1. Breathe in to a count of four.

2. Hold your breath to a count of seven. 

3. Now, exhale to the count of eight.

This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths. You can do this exercise whenever you are feeling anxious or stressed, or make it part of your daily routine.

Also read: How Do I Talk To Someone About My Depression Or Anxiety?

Dealing with anxiety is difficult – but with the right help, you can manage your symptoms. Remember that everyone’s journey of dealing with anxiety is unique, so finding the right treatment is important. Take care of yourself and always remember that you are strong and capable of overcoming your anxiety.