5 Quick Ways to Manage Anxiety

Anxiety is a normal part of being human.  However, the feelings of worry, fear, and "jumpy-ness" that many of us experience in new or unusual circumstances can impact our enjoyment of and ability to function our best in those situations.

Here are five quick tips to help you manage your anxiety so you can live your very best life, even in new or unfamiliar situations:

1.  Recognize how your body is feeling (tense, shallow breathing) and BREATHE.  Yes, it sounds simplistic, but it really helps.  Deep breaths are best.  Try this:  breathe in for 8 seconds, hold for 4 seconds, exhale for 8 seconds.  Repeat this 6 or so times and you will begin to feel better.

2.  Talk to yourself.  Remind yourself that this is a new situation and that most people feel a little tense when encountering an unfamiliar situation.  Tell yourself you can find enjoyment in this, and that it's totally ok to feel tense.  Tell yourself to breathe.  Tell yourself you can do this!

3.  Write down your feelings.  A few minutes before you encounter a new situation, write about your feelings and fears in a small journal or smart phone note-taking system.  The act of writing down your anxiety will likely reduce your tense feelings.

4.  Don't go it alone.  Bring along a friend for moral support, especially someone fun, caring, extroverted, or a go-getter.  Let's say you have a scary medical procedure to attend.  Ask a friend to come along (and hang out in the lobby) for moral support.  We are social creatures (even the introverted ones among us!), and any new or anxiety-promoting event can be made less scary when someone familiar to us, who cares about us, comes along.  If no one is able to come with you, then bookend:  call a friend before you face that scary new situation, and then call them afterward to check in.  This technique helps you feel less alone and more supported.

5.  Plan a reward for afterward.  This is classical conditioning at its best:  remember Pavlov's dog?  Ring a bell, feed the dog.  Ring a bell, feed the dog.  Ring a bell, the dog drools (in anticipation of being fed).  My mother practiced classical conditioning with me when I was two years old and needed extensive dental work.  She took me shopping after my appointments and bought me a small toy.  It worked.  I never worried about going to the dentist, ever.  In fact, it worked so well that I look forward to going to the dentist now, almost 5 decades later.   Go to the dentist, get a fun toy.  Go to the dentist, get a fun toy.  Go to the dentist, get excited and anticipate FUN!  You can do this too.  Think of some enjoyable reward that you will provide for yourself after your scary event:  browse in a museum, stop for frozen yogurt, purchase some small specialty item at the gourmet shop or farmer's market, get a pedicure, purchase a new tool for your favorite hobby, spend time at your favorite park or nature reserve.  Plan something enjoyable for afterward, and see if that doesn't help calm some of your anxiety NOW and begin to condition you for facing unfamiliar events in the future.

All the best,
Teresa