3 Reminders for the Next Time
You Freak Out with Anxiety
Anxiety can feel debilitating, especially when you can’t seem to quite your mind. Whether you struggle with anxious thoughts or you have an anxiety disorder, you are not alone. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S. affecting more than 40 million adults age 18 and older.
You will likely encounter anxiety in some form during your lifetime. Whether you get triggered by stress, personal relationship issues, or in your professional life. Whether you have struggled with anxiety for years or it’s situational, you can regain control of your thought process.
You may not be able to delete your anxiety completely, but realize your power to turn it down. You are more powerful than you realize. Here are three valuable reminders for the next time anxiety hits.
Reminder #1 This too will pass.
It can be difficult at the moment to remember that the nervous or anxious feeling you are experiencing will pass. Your anxiety is a visitor that will leave soon. The good news is that it is impossible to feel anxious forever. Give it time to pass.
Start by taking a deep breath through your nose and out through your mouth. Visualize breathing out your anxiety, emotions, and thoughts that are causing your pain. Think of anxiety as a wave that is crashing over you and is now retreating. You now have time to come up for air and breathe in fresh air.
Reminder #2 Reach out to someone.
In the depths of an anxiety spiral, you may feel like no one cares about you. If you don’t take action and realize that this isn’t true, your anxiety may increase. When your anxious, it can be easy to isolate from people.
Do the opposite of isolation by reaching out to those that support you. Identify a few people you can call, text, or talk with face-to-face. Be sure to have more than one person on your support list in case they aren’t available at the time you need them.
Your spiraling thoughts want you to isolate and close off from the people that care about you. Your ability to reach out and talk with someone can help decrease your anxiety. Let the person know that you need to talk about what you are experiencing and that you aren’t asking them to solve the problem. Taking this action will prevent them from interrupting you or providing solutions, which may make you want to shut down.
Reminder #3 You have been through harder times.
Whatever happened to you that triggered your anxiety is valid and real. Even though you may feel like it is impossible to go through at the time, remember that you have been through harder times in your life. Your life hasn’t been easy. You have battled and overcome many obstacles.
You have proof and evidence that if you can make it through your past, you can handle your current issue. Use this reminder as ammunition to power through and turn down your anxiety. Speak your truth out loud. Shout it if you need to. Remind yourself that you are a survivor. If you can make it through your past difficulties, you can get through this one.
Don’t let anxiety hold you back. Continue to hold your head high and recognize your superpower of resilience. As the wave washes over you, hang on tight, and then come up for air. Realize what you are capable of and remind yourself that you can do this. Anxiety no longer owns you.
About the author:
Known as the real-world relationship expert, Kristie Overstreet Ph.D., LPCC, LMHC, LPC, CST teaches people to improve their connection with themselves and others. She is a clinical sexologist, psychotherapist, and author. She is the author of Fix Yourself First: 25 tips to stop ruining your relationships and 4 Weeks to Improve Your Relationship as a Couple. She knows when people have a foundation and build off the positive aspects of themselves it leads to improvements in their personal and professional relationships. She motivates, inspires, and helps people to create self-change for personal growth. With 12 years of clinical experience, she has developed best practices in relationship dynamics within families. Her mission is to empower all individuals to shift their focus so they can achieve and maintain the life they deserve. She has given a TEDx talk on healthcare and is a sought-after expert in relationships. She also serves as a national contributor to CNN, Psychology Today, Readers Digest, Women’s Health, Men’s Health, Cosmopolitan, Glamour, and various other media.