From Worry to Empowerment: Tools to Manage Anxiety

Breaking the Cycle

Anxiety is not inherently bad. Anxiety is a normal part of life, but it can also be good for us! It’s a crazy thought, but stay with me: anxiety means the mind and body are connected. It tells us our mind is alert and aware. Think about that jolt of anxiety you get before a big test that motivates you to hit the books and study. Or the little nervous feeling you get while driving that reminds you to stay focused and drive safely. 

The problems arise when our brain misunderstands everyday stressors as threatening situations, leading us to get stuck in the cycle of anxiety.  Suddenly, minor inconveniences can feel overwhelming, leaving us feeling trapped. The good news? 

There is hope. You can learn how to break the cycle of anxiety. You have the power to shift your perspective and take control!

Breaking the Cycle of Anxiety: Discover the four essential steps to reclaim your peace and empower yourself on the path to emotional wellness.

Awareness

Awareness is the first step to breaking the cycle of anxiety. Being aware of triggers and thoughts, you can begin to navigate your anxiety more effectively. We can’t change the triggers, but we prepare for them and develop coping skills. 

If you know you’re assigned a presentation once a month, then you can take proactive steps to ease your anxiety. Preparing ahead of time by reciting positive affirmations, such as “I can do hard things.” can shift your mindset from fear to confidence. A coping skill like journaling allows you to express your feelings safely and comfortably. 

Challenging Negative Thoughts

You have the power to change your thoughts. You can create a more supportive inner dialogue by challenging thinking traps and reframing your thoughts. After you’ve identified thinking traps, you can change them. 

Start by asking yourself if this thought is BOTH true and helpful. If it’s not, reframe that negative thought into a thought that is either neutral or positive. Find what is both accurate and beneficial for your situation. For instance, instead of thinking, “I’m terrible at public speaking, so I shouldn’t even try,” reframe it to, “I hate public speaking, but I can do uncomfortable things.”

Finding a balanced thought can create a more supportive narrative, helping you approach anxiety-provoking situations with more confidence and resilience. Remember, it’s all about progress, not perfection!

Gradual Exposure

The next step is to face your fears. While it might feel daunting, this process can be incredibly empowering. This can look like spending a reasonable amount of time on the presentation—not too much that you feel burned out, but enough to feel prepared. Consider volunteering to go first. This can help you confront the anxiety head-on and set a positive tone for the rest of the experience. 

By taking these steps, you challenge your fears and build confidence in your ability to handle difficult situations. Each time you face your fears, you reinforce the idea that you can face discomfort, ultimately making you stronger and more resilient.

Developing Coping Skills

Identifying healthy coping skills is crucial for breaking the cycle of anxiety. If you find yourself feeling irritable or snapping at others, taking a break and practicing deep breathing may be helpful to regaining composure. If you’re frozen with fear and procrastinating, then something like a walk or indulging in something like eating sour candy can provide a sensory distraction, and you need to get moving again. 

It is also important to lean on your support system. The role of a support system is not for them to fix or solve your problems, even though they may be able to help sometimes. The primary purpose of a support system is to lend a listening ear and offer empathy and encouragement. Sharing your feelings with a family member or friend can lighten your emotional load and remind you that you’re not alone. Coping skills create a solid foundation for managing anxiety and enhancing your overall well-being. 

Freedom from Anxiety

Breaking the cycle of anxiety is not an easy journey, but awareness is the first step toward empowerment. When we identify triggers, challenge negative thoughts, and use healthy coping skills, we can learn to manage anxiety and build resilience. Anxiety is a normal human experience. Seeking support from family, friends, and professionals can make a big difference. 

The goal is not to completely rid your life of anxiety—that is impossible. Instead, aim to understand anxiety and create a life that allows you to be aware and choose how to attain personal growth and emotional well-being. With time and practice, it is possible to break free from the cycle and find a path that leads to a more peaceful and fulfilling life.