Written by: Andrew P.
I think we can all agree that anxiety can be a real pain.
While there is no magical cure to anxiety, there is a lot you can do to prevent and reduce it.
It is normal to get nervous before a presentation at work or during a change in your life. However, 40 million Americans suffer from anxiety disorders, which is more than the occasional worry or fear. Anxiety disorders can range from generalized anxiety, which is fear or worry of things you can’t control, to panic disorder, in which one experiences sudden, intense periods of fear. For people with anxiety disorders, long-term anxiety reduction methods like medication or therapy should be looked into. However, general tips on how to reduce stress and anxiety can be helpful to all.
1. Re-word your thoughts
The most common symptom of anxiety is rumination or the overanalyzing of negative feelings or thoughts. For example, if you have a presentation at work, rather than thinking, “I’m going to fail” be more realistic and say “I’m nervous but I know I prepared. Some things will go right, and some might not”
2. Focus on the now
Anxiety is worrying about what is to come. Instead of worrying about the future, bring yourself back to the current moment. Is there anything you can do at the moment? If the answer is no, move on with your day and revisit your concerns later. The more you act on the present, the less you will worry about the future.
3. Use the 3-3-3 rule
The 3-3-3 rule works like this. Focus on 3 things you can see and name them. Pay attention to all the small details like the pattern on a vase. Then, identify any 3 sounds and name them. Finally, move 3 parts of your body. Anxiety and worry are often results of feeling like things are out of your control. The 3-3-3 rule shows you that there are things still within your control. This mental trick can help center your mind and bring you back to the present moment.
Anxiety will always be something to fight. It is important to understand that you are not alone. You can always talk to others and get help. Remind yourself that your life is in fact yours. If it ever gets too chaotic, take a break. Go outside, read, exercise, or sleep. With a little bit of effort, anyone can win their battles against anxiety.
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