Tips for when you feel anxious

Butterflies in your stomach, a thumping heart, a headache - are you experiencing feelings of anxiousness? Anxious feelings, as distinct from anxiety disorder, are a short-term response to something stressful. For example, you might feel anxious before a trip to the dentist; however, once the appointment is over, the anxious feelings dissipate. Although the negative feelings and symptoms will pass, they can be very unpleasant at the moment. Thankfully, there are ways to help manage and reduce anxious feelings.

Identify your triggers

The first step to tackling anxious feelings is identifying your triggers. This may seem very simple at first as the cause of your anxious feelings is often self-evident. However, try digging a little deeper.  What is it about the situation that is causing you to feel anxious? Understanding the underlying causes can help you put better strategies in place to minimize anxious feelings.

Practice deep breathing

Deep breathing exercises and relaxation techniques can help calm the body and mind when experiencing anxiety.

Practice diaphragmatic breathing to help promote relaxation.  Place one hand on your stomach and the other on your chest. Begin by taking slow, deep breaths in through your nose and feel your stomach rise. Slowly exhale through your mouth. Repeat this technique every time you’re feeling overwhelmed or stressed.

Explore other relaxation techniques too, such as guided meditation, art, and gentle exercise.

Challenge your negative thoughts

Anxiety can feed on negative thoughts and catastrophic thinking. Learning to challenge these thoughts by questioning their validity can, therefore, be helpful in alleviating anxiety.

Try to discover alternative perspectives and think about the best-case scenarios instead of the worst-case scenario in each situation. Ask yourself if there is evidence to support your anxious thoughts or if the alternative options are more realistic and balanced (which they likely are if you’re feeling particularly anxious).