Breaking negative thought patterns will help you feel better.
The first step is being aware of what thoughts trigger your anxiety:
- What happened in your day right before you felt anxious?
- Which negative thoughts seem to worsen your anxiety?
To better understand the link between your thoughts and emotions, try journaling. Use these prompts to get started.
When you notice you're feeling anxious, write a quick note about what triggered your anxiety in the moment. Then, schedule "worry time" to journal about your feelings later. This exercise trains your mind to redirect these thoughts and table them for later.
When you feel anxious, try the following:
- Progressive muscle relaxation helps you learn to deeply relax. Practice by listening to this guided session from InsightTimer or reading step-by-step instructions from Cleveland Clinic.
- Breathing exercises can reset your emotions. Read more: Calming Breathing Techniques.
- Move your body to shift your focus. Get up and stretch, dance to your favorite song, take a short walk, etc.
- Get grounded to redirect your thoughts. Read more: Grounding Exercises.
- Some people find wearable biofeedback tools helpful, but they're often expensive. Finding the right product is highly individual. Popular devices include Apollo, HeartMath, Garmin watch.
Some people need additional resources, and that's okay! There are multiple options to support you, including therapy and medications.
Please reach out to us or another mental health provider if you'd like to discuss other options.
To feel more calm, start by paying attention the root of your anxiety and practicing techniques to decrease it.
