MENTAL HEALTH: 5 Anxiety Techniques that work for me
Currently, I am experiencing an anxiety relapse, which is a normal part of any mental health journey. It’s important to acknowledge that there is no quick fix or magic solution to instantly alleviate these feelings. Overcoming anxiety episodes requires dedication, strength, and courage. It’s essential to put in the effort to see results.
Technique 1: Identify the Trigger
There is always a trigger behind anxiety, even if you’re not aware of it. Have you ever felt anxious out of the blue and wondered why? At some point, you had a negative thought that your brain latched onto, possibly without your conscious awareness. Your brain doesn’t differentiate between factual and unfounded thoughts. If you think it, your body reacts to it. Understanding this was a game-changer for me. So, the next time you experience anxiety, take a moment to reflect on what you were thinking or doing just before it kicked in. You might be surprised by what you discover.
Technique 2: Listen to Loud Music
Personally, I find it challenging to manage my thoughts during my daily commute, which lasts about 45 minutes one way. My mind tends to wander from normal thoughts like dinner plans to irrational fears like getting into a car accident and never making it home. Since my mind can be relentless, I’ve found solace in drowning out the intrusive thoughts. When these thoughts persist, I turn on my favorite music station at a high volume. Engaging with the music helps redirect my focus to the road.
Technique 3: Play Phone Games
Waiting in places like doctor’s offices creates an opportunity for anxiety to creep in. The restlessness within me can’t tolerate sitting still, and part of me just wants to flee. To ease my thoughts and calm my nerves, I distract myself with simple thinking games on my phone. These games should be engaging enough to hold your interest yet straightforward enough to keep you focused. I tend to choose games that involve matching tiles, numbers, or finding words.
Technique 4: Challenge Irrational Thoughts
Mastering this technique takes time because it goes against our natural tendency to think negatively. Our thought process often jumps to the worst-case scenario if we allow it. Here’s an example of irrational thinking: your friends are supposed to meet you at the coffee shop at 7:30 am, but it’s now 7:40 am, and they haven’t arrived. The irrational thought takes over, assuming the worst-case scenario—maybe they were in a terrible accident. In reality, a more reasonable explanation might be that they got stuck in traffic or had trouble finding parking. To counter irrational thoughts, you must consciously challenge them with realistic thoughts. By doing so, you’re training your brain to shift its focus.
Technique 5: Coloring Books
Though it may sound odd, coloring books can remarkably reduce anxiety. Visit a local store and pick up some coloring books, crayons, or colored pencils. When you start feeling anxious, find a calm place, take out the coloring books, and begin coloring. Focus all your attention on the colors and designs. It may take a few minutes, but give it some time, and you’ll find your mind letting go of anxious thoughts. Don’t worry, they have awesome adult coloring books too!
Managing anxiety requires a proactive approach and a willingness to explore different techniques. While no universal solution works for everyone, these techniques can serve as valuable tools in your journey toward reducing anxiety. By identifying triggers, finding distractions, challenging irrational thoughts, and engaging in calming activities, such as coloring, you can take control of your anxiety and lessen its impact on your daily life. Remember, overcoming anxiety takes time, effort, and patience. Be kind to yourself and celebrate even the smallest victories along the way.
