When your heart is pounding, mind is racing, and hands are sweating, it’s hard to find an upside to anxiety. But there are some, according to Dr. Roopa Shah, a wellness coach and SSM Health family medicine physician. “Anxiety is our body signaling that we’re in danger or that we’re not quite aligned with our true feelings.”
Being able to recognize potentially harmful situations is important to our physical and mental well-being. But it’s equally important to find methods of coping effectively with periods of anxiety.
Reset and refocus
“First, acknowledge what you’re feeling. Then you can move on to getting your brain out of crisis mode to a place where you can better make choices about what to do next,” suggested Dr. Shah. The next step is to refocus on something you find calming. Dr. Shah recommends trying a few distraction techniques that many find helpful:
Name things that make you feel safe. “Think of a favorite television show, a person you feel comfortable around, a warm cup of tea. Once you make your list, pick an item and do it,” she said. Taking time to call the friend or stopping in the moment to relax with a cup of tea can sometimes be all you need to sideline growing anxiety.
Try a grounding exercise. Dr. Shah suggests naming five things you can hear, taste, touch, smell, or feel. Or splash your face with cold water or smell a strong scent like lavender. “These strategies activate your parasympathetic nervous system, allowing your body to relax,” she added.
Recognize what you’re physically feeling. “Naming how you feel physically when you are anxious helps dial down the intensity of what you feel,” Dr. Shah advised. “Notice where your body feels the anxiety – like a tight stomach – then pick a part of your body that isn’t actively in pain. Alternate your attention between both places. This can help you tolerate or reduce sensations of pain. It also helps your body understand you aren’t in total pain everywhere.”
When symptoms remain
If these quick strategies don’t help, there are other steps to take. “If your anxiety persists, try a stress reset. This can look like doing a good deed for someone else or writing down a list of all the good things in your life,” according to Dr. Shah.
Most everyone feels anxious some of the time. But if anxiety is chronic in your life or you struggle to overcome feelings of stress, anxiety, and being overwhelmed, talk to your doctor. He or she can help you determine what additional treatment – like therapy or medication – might help.
Concerned about ongoing anxiety?
Take our free and confidential Anxiety & Stress Risk Assessment. It can help you determine your risk for an anxiety disorder, and if you might benefit from professional treatment.