Overcoming Anxiety: 3 Steps Towards Freedom
Do you find it difficult to adjust to change, experience new things, or even find enjoyment in everyday life without worry getting in the way? If so, you’re not alone. Over 40 million adults in the United States struggle with anxiety (18% of the population) and that’s only the people willing to admit their struggle. My guess is that number would be a lot higher if we could peak inside everyone’s head. When it comes to overcoming anxiety, finding a place to start can cause even more distress so it’s best to start small and simple. Use this 3-step anxiety action plan to find your footing and gain some traction in your path out of anxiety.
STEP ONE: Discovery. Get curious with yourself and your fears. Instead of distancing yourself from your anxiety, dive deep and see if you can find the roots of what causes you distress. Are there common themes running through the situations or experiences you work to avoid?
The thought of purposefully encountering your anxiety might make you want to run in the opposite direction, but I promise there’s a good reason – when you understand your triggers, you can develop targeted relaxation skills and make a plan to handle them. Right now, your anxiety is with you one way or another, let’s be prepared.
STEP TWO: Build Positivity. This means developing positive self-esteem and cultivating self-compassion. That nasty, critical voice in your head that’s been running background commentary on all the should’s, what if’s, and perceived failures for years? Instead of ignoring it or shouting back at it (or judging yourself for having it), get softer with it. Thank that voice for its input and then kindly let it know that you have many more important experiences and ideas to pay attention to. You can’t control what negative thoughts pop into your head, but you can control what you choose to pay attention to.
Identify any self-defeating behaviors that leave you feeling drained, anxious, or resentful and give yourself permission to let them go. Choose to build into your narrative that you matter (even if you don’t quite believe it yet) and make decisions that reflect this new belief.
STEP THREE: Surrounding Support. Identify and utilize the help you already have available around you. Surround yourself with people who will support you in this journey. If you don’t have a support system, see if you can create one. Start by looking at your immediate friends and family and branch out from there to a counselor, small group in your church, healthy online networks, a support group, volunteer activities, a friendly face you see at yoga, a painting class – the possibilities are endless if you’re willing to get creative.
Allow for humor and pleasure - laughter is a great stress reliever and perspective-keeper and helps keep anxiety from completely running the show. Make sure you are getting proper nutrition and quality sleep – meet with a dietician if this is a challenging area for you. Practice assertive communication; when you learn to say no, you will be more capable of speaking up when you have a need or a want. Make time for self-care. Whatever nourishes you, do it and do it often.
As you build the steps from this action plan into your everyday life, expect there to be slips and stumbles into old patterns or coping skills. Let this be okay – we all struggle with change. Don’t beat yourself up over perceived steps back. Recognize that this is part of the journey, learn what you need to, and keep moving forward towards your freedom from anxiety. One day you’ll look back and realize just how far you’ve come.
