Stop Anxiety from Returning
Millions are stuck in the revolving cycle of anxiety; however, it is a predictable negative process that you actually can control. Anxiety is a process, and processes consist of a sequence of actions.1 Therefore, understanding this sequence can allow you to take control of the key steps in this process and stop the anxiety from returning.1
First, you must understand your unique process.1 This is the part that is mysterious to many who suffer from anxiety. You feel anxious, and sometimes you don’t know why. Ask yourself these questions, and you will uncover some key information:1
- What triggers your anxiety?1 Is it a certain situation, like a job, relationship, upcoming event? Is the discomfort you feel about the situation anxiety-provoking?1
- Do you feel anxious when you are uncertain?1 When you believe your self-image is in jeopardy?1 When you don’t feel in control?1
- What thoughts and beliefs do you hold that shape your anxious perspective?1
- What do you do to avoid uncomfortable feelings, such as anxiety and fear?1
- Do you feel relief when you avoid anxiety-provoking situations?1 If so, does the relief you feel reinforce your need to avoid what you are anxious about, leading you round and round the cycle?1
- Do you procrastinate on freeing yourself from your cycle of anxiety?1 Why?
These questions should help you to map out your anxiety process, as you will be able to see common links between the various anxieties you often feel.1 Then, targeting these common links will allow you to find changes that you can make in certain areas that often carry over to form more anxieties that you experience.1
Developing a tolerance for discomfort will help you to make a change in this vicious cycle.1 Here is a three-pronged process to combat anxiety.1 This can help you mute anxiety and stop it from crossing over into other parts of your life.1
First, clear your mind.1 Accept your anxieties—you may suffer from it, but it isn’t your fault.1 However, it is your responsibility to develop a process to deal with anxiety.1 Don’t blow something small out of proportion. Don’t jump to conclusions. Speak kindly to yourself. Have confidence. By not taking your thoughts personally, you can release them.1 Also, separating possibilities from probabilities is a great tool to deal with worried thinking.1 Breathe deeply and understand that anxiety is a part of life—not the end of the world.
Second, build your body.1 Daily life is filled with stressors that can wear on your body.1 This can amplify your anxiety and add to your vulnerability to experience even more dreaded feelings.1 Therefore, self-care is extremely important.1 Try to lead a healthier lifestyle—and make it a priority. Get enough sleep, eat enough nutritious food, set time aside to relax yourself, and avoid drinking excessively and smoking.1 Work in a bit of exercise to increase endorphins.1 All of these tips are great ways to help make yourself resilient to stress.1
Last, but not least, change your anxiety patterns.1 The opposite of avoidance is approach.1 It can be scary, but it will make you stronger in the end.1 Plan an approach process and take small steps. If you fail, try again. Failure is important to success. After a while, these small steps will become easier, and as they are conquered, you will be surprised as to how far you actually have come.
Just remember, you are not stuck in this revolving cycle.1 You can stop at any time. With motivation and a plan, you can take the steps necessary to lead less of an anxiety-filled life. YOU can.