5 Ways to Kick Anxiety to The Curb and Take Control of Your Life

Posted by Alisa Illich on March 2nd, 2016

Anxiety is that pesky bugger all of us feel when we experience different types of stress. Sometimes it creeps up on us and BAM we are feeling anxious, worried, or even fearful. Anxiety often feels the same to everyone, even if what causes the anxiety is different. When someone experiences anxiety, they experience:

• Faster breathing rate
• Higher blood pressure
• More perspiration
• Changes in digestive system

All these symptoms are the result of our bodies getting ready to act. Unfortunately, this only works if we are running for our lives. In today’s world, we experience anxiety daily. We can experience it at work, at home, or at play. And this type of anxiety does not benefit us at all. In fact, anxiety can cause us to change what we normally do, because we are concerned or afraid of the outcome.

When was the last time you felt anxiety about something?

I sometimes feel anxiety when I have to talk in front of people, walk into a new place, or even complete a project I have doubts about. There is a reason for this. I am experiencing some sort of worry or fear.

Actually, anxiety is the result of fear. For myself, I don’t fear talking in front of people, I fear embarrassing myself in front of people. I fear making a fool of myself, or someone finding out that I’m not as qualified as I think I am. But guess what? Those fears are completely unfounded.

Oh sure, I might make a fool of myself in front of people, but so what? Why is that a big deal?

And yeah, I might not do as well on a project as I think I should, but does it matter? It really doesn’t.

When we make mistakes, that is our opportunity to learn, grow, and better ourselves. Failure doesn’t mean it’s over. Failure means that we have a do over. We can learn more and try again.

That sounds great doesn’t it? So, why is anxiety such a problem? We are fearful of something that hasn’t happened, and may never happen.

Why can’t we just let it go? There are so many reasons, and they are grounded in how we think:

• We ignore the positives
• We exaggerate what is actually happening
• We look for what we fear
• We think that the only possible outcome is bad

So, if we are catastrophizing everything and that causes us anxiety, how can that change? Figuring out ways to control or reduce your anxiety can help. Here are five to get you started:

Deep Breathing

Deep breathing, or diaphragmatic breathing, comes from our stomach. When you inhale, you don’t lift your shoulders to breathe in, but instead you extend your stomach. This allows more air to fill your lungs. When you do this, your breathing slows down, and because you’re concentrating you’re not focusing on the worries and fears you have.

To practice deep breathing, you have to concentrate. You have to consciously inhale by extending your stomach and then exhale slowly. To practice this, lay on your back, place your hand on your abdomen and inhale. Feel your abdomen rise when you inhale and fall when you exhale. It should take almost as long to exhale than it does to inhale.

You can practice deep breathing anywhere. If you start feeling anxious in any situation and you start deep breathing, your anxiety will disappear.

Give Yourself a Time-Out

Time-outs are great for children and guess what, they are important for adults, too. They help us keep our heads and they help us handle our anxiety.

When you start feeling anxiety, worried, or fearful about something, remove yourself from the situation; just leave. Go for a walk, check your email, wash dishes, or color, just do anything that will keep you away from the situation that is causing you anxiety for a little while.

If anyone asks what you’re doing, tell them you’re in time-out. They’ll understand.

Let Go of Control

Maybe you’ve heard that control is an illusion? That’s basically true. The only thing that you can control is yourself. You can’t control the weather, what your significant other does, what strangers do, or how your boss treats you. The only thing you can control is how you react.

So, how do you let go of control?

Well, first you have to look at what is causing you anxiety? Try to think of it from a different perspective and ask yourself a few questions:

How bad is it?

Is what you’re experiencing founded in something real?

Are you in immediate danger?

Are you exaggerating what is happening?

What are you really trying to control?

What are you really afraid of?

Most things are never as bad as they seem. If you can help yourself see things in a different way, you might realize that the reason isn’t good enough to cause you anxiety. You will learn to let it go and you will be much happier for it.

Count to Ten

Or twenty, or even thirty. Counting helps you get your mind off things. So, if you are experiencing anxiety start counting slowly to yourself, and while you’re counting visualise the numbers. This will begin to change your thought process and you will be able to look at the situation from a different perspective.

Humour and a Positive Attitude

Humour and thinking positively are so important for our well-being. When you are experiencing anxiety, try to see the humour in it, and if you can’t then think of something positive. When we laugh at something, the seriousness of it goes away and our anxiety and fears leave. Everyone should laugh more, it has the potential to improve our lives. It is the same with having a positive attitude. Most things are not so dire that there is not a positive side to them. Change up your thinking and see how you feel.

Anxiety is grounded in fear. We all have fears, but we don’t have to let them control us. You can face your fears head on and reduce your anxiety. You are amazing! You are in control of your thoughts and behaviours. Harness that power.