Anxiety on the Brink | 4 Steps on How to Talk It Down

Anxiety is one of the main mental health issues plaguing the people of the millennial and Z generations. There are many articles and blog style posts about the issue; even memes and jokes that internet users have created in order to relate to other sufferers. Even celebrities such as Selena Gomez and Lady Gaga have opened up to the media about their struggle with anxious thoughts and behaviors. It is often also accompanied by depression, which has been lately overshadowed by talk about anxiety. Although depression is a serious matter on its own and can be debilitating in similar ways as anxiety, it may not be treated in the same ways. Below are 4 ways to combat feelings of anxiety, whether your case be mild or severe.

Four ways to combat feelings of anxiety

1. Stop Scrolling 
   As soon as you start feeling anxiety or like you’re comparing yourself to others, put down your phone and stop internalizing the negative self talk that is going on in that moment. It’s easy to get wrapped up in how the images of perfect lives compare to yours or how yours falls short under unrealistic standards. So step back and understand that those are not reality and focus on your reality.
2. Find Out Who’s On Your Bleachers
   Think about the people who love and support you, the ones whom you know truly care for you and that you’re comfortable sharing your your irrational or negative thoughts. The people in your bleachers are those who are really invested and excited for you to succeed. Like fans at a sports game, they are there to cheer you on in and outside of your head while you fight back against your anxiety. Give each one a seat in your bleachers and feel their support with you wherever you go.
3. Yell At It
   This may sound strange, but yelling at your anxiety to stop talking to you can help. Doing it out loud while you’re alone or with someone you trust helps you take back your voice against the one in your head bringing you down.  You could also yell at it in your head as well. Giving the anxiety a shape and form, can help you visualize yourself conquering it.
4. Get Lost 
   Getting lost is the opposite of the first step that tells you to step away. This step encourages you to be present and get lost in something you love. Whether that be a book, a meditation session, music, a hug from a loved one, or whatever brings you joy. Get lost in it. Breathe it in. Let it be just you in that moment, fully enjoying and experiencing what is happening.

Each person’s battle against anxiety is a unique one, and may require different techniques to fight against it than the next person. The importance of researching and learning about these techniques is to find the most convenient and effective methods that work for you. There is no right or wrong way to handle it and taking that first step to realize that you want to develop healthier behaviors contrary to the anxious ones is admirable. Keep on fighting!

Eating well can make a difference as well as supplements for anxiety.  For more information check out Alternatives to Medication for Mental Health.

NOTE: you can freely redistribute this resource, electronically or in print, provided you leave the authors contact information below intact.

Author: Mayeling Angelastro, MA is an Orlando Winter Park Bilingual Licensed Mental Health Counselor providing help to couples, families, couples, children and teenagers with offices in Winter Park and East Orlando.  (407) 248-0030

Co-Author: Sydney Murchison-Stricker (UCF Alumni Intern)