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5 Steps to End Anxiety

coping with anxiety

When anxiety strikes it can take over. It can easily prevent you from being able to focus on anything else.

If you're anxious about a future event or even something that is happening currently but elsewhere, you'll find that you cannot do anything else.

You may set yourself up to do something, like pay bills on the computer, but find yourself unable to concentrate on completing the task. You could end up staring aimlessly at the screen. Or, end up Googling things surrounding the anxiety causing issue.

On the other hand, you could be able to go on about simple tasks, like cleaning up, but not doing it effectively.

Let's say, you try to vacuum the living room to busy yourself. You do that fairly well but you're not completely present, so you empty the bag into a potted plant. Not the trash.

So while you did clean the floor, you now have to clean the base of the plant, which you didn't have to do before.

Because your mind was so preoccupied, instead of effectively completing a chore, you made a mess of something else.

And this is just the lower end of spectrum. Anxiety can use such a mental takeover that it affects you emotionally and physically. You can turn into an emotional wreck or be physically drained. I mean to the point where not even the simplest task seems impossible.

In order to be able to do something, you have to relieve some that anxiety. To prevent anxiety from spilling over into all other aspects of your life and health, follow these steps.

Simple Steps to Put You Back in Control

1. Write it out

You can dedicate a notebook or just a single piece of paper to this, maybe two if you're a worry wart. Take a moment to jot down the things that feed your anxiety. You can do this now or as the feeling strikes.

Putting it down on paper, or a word document, gets it out of your head. You can calm down and move forward on your tasks with focus. This doesn't suppress your feelings, because you do need to let them out, but it allows you to work on getting over them. You can't focus on only this forever, you have to do other things.

2. Stop worrying now

If you're working on a report at work and a thought that causes you to worry pops into your head dismiss it. Add it to the list we just spoke about and get back to work. If you entertain it at the moment your report topic will change from operation progress to your anxious feelings.

Unless it is immediately important you don't have to deal with it at the moment. So it doesn't have to drain you or take over your day, or report.

3. Address your worries

When you have a moment, pull out your list from step one and question everything you've written down. Is it legitimate? Or are you just overreacting. Taking it to the extreme can cause undue stress for no reason, so stomp it out.

You can also do this in the moment if you're anxious about something in your current environment.

For instance, when you think people in the waiting room will be looking at you when you enter. They might glance up when the door opens, but they won't stare. No offense but I'm sure they find the tabloid their reading or the episode of Dr. Phil on the TV more entertaining.

4. Resolve your anxiety

For your worries that cannot be quickly dismissed, try to solve them. Look at the issue and brainstorm for viable solutions. Once you find a good match, put it into place.

For example, If you're worried about your son being able to get home after school because you're working late, have him call or text you when he gets in. Then your extra time at work isn't spent panicking.

5. Let the rest go

You are going to have some issues that you cannot resolve or even deal with at the moment. Those are the things that you'll just have to release. Sometimes I get worked up when I think about how I'm going to handle things that are far out.

Like for me, taking care of my elderly parents and children at the same time. Wondering if there will be a hard moment when they both need me at the same time and how I'll perform. But I can't spend my youth worrying about my old age. I hope that my parents can remain self-sufficient in their old age. But if they can't, it'll be worked out then.

If you have no control over it or it’s beyond your immediate future, say ta-ta and reconnect with the present.

Make sure you can continue to perform your day-to-day activities and enjoy life. If just thinking about certain things drains you physically and mentally, put these steps into motion.

Anxiety can take over your life but it doesn't have to. Certain issues cannot be avoided but your stress level is influenced by how you handle it. Get it under control so you can focus on the good things in life.

 

How about you…

How do you get over your anxiety?

 

About Lea


Lea is a certified life coach, foodie and lifehack expert. Don’t end up like the millions of people who gave up on their dreams, get unstuck and to the next level. Take the eye-opening Live Your Dreams course now to get moving!


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  • 5 simple and easy steps to remember for dealing with anxiety and stress! Great points and I like how you give examples of how to use them for maximum benefit. Thanks for the article.

    • Lea

      Yes, you’ve got to keep it simple when it comes to coping with stress. When it’s too complicated it stresses you out even more.

      Thanks for sharing your thoughts!

  • Hi Lea

    Love the post and the tips too. I smiled on #1 because for one I can’t recall ever writing down the things that is causing me to be anxious. Hmm, maybe if I did, I would realize that I am anxious about things that I should not even be bothering about in the first place. 🙂 However it is a good way to get the defeating thoughts out of your head but putting them down on paper, to calm down and become more focused.

    I have become more skilled with letting go, especially when it comes to things that I have absolutely no control over. These days though, I talk about what is feeding my anxiety with the people in my life who care and that helps a lot. Thanks for sharing.

    • Lea

      Hey Yvonne,

      That’s absolutely right. 🙂 I gain so much perspective from writing things down. I find it good to talk it out also. Like you I only share with people close to me, they’re supportive and direct with me at the same time. Thanks.

  • I love the tips you have here. For me, I do a little of all of them – it depends on what’s on my mind. For particularly bad things that happen, i tend to write them out. A few years ago my computer broke and the hard drive was shot, just gone. The problem was a book I was writing was on it and I didn’t back it up so I had to start from scratch. Along with a bunch of other things that were going on, I was upset. What really helped was sitting down and writing about it. For some reason that puts all my thoughts into perspective and it helps.

    • Lea

      Wow, sorry about that Steve. I see how that can be extremely frustrating. I too gain perspective when I write about things. It’s like a way to release it.

  • I’ve found letting my worries and anxiety go really beneficial. To release it from our control, because it’s often out of our control. Great suggestions!

    • Lea

      You’re right. A lot of the time we make things worse then what they really are. Letting go of what is out of your control is the best thing for you.

  • Hi, Lea,

    Oh boy, your first sentence really struck me. That is surely true. Anxiety can be completely overwhelming and cause panic attacks too. I’ve witnessed this in our family.

    It can also be completely debilitating, and you bring out a lot of great points – thank you.

    I like the tips you give because they are simple, and easy to follow, Which is perfect for someone struggling with anxiety.

    Excellent article, I’ll be sharing this with friends.

    Talk soon,
    – Carol

    • Lea

      I too have witnessed panic attacks in family members. They can’t get really bad.

      I think that when you’re going through intense anxiety you need a simple formula to cope.

      Thanks so much Carol!

  • I have written not too long ago an article about this… anxiety.. thank you for sharing your tips! For me the best way to combat anxiety is to concentrate on my thoughts and modify my thoughts with full consciousness. This is hard in the beginning, but get´s easier along the way and is very effective. http://openmindedlifepath.com/deal-anxiety-attack/

    • Lea

      I know what you mean. I was just telling someone today that when a worrying thought came along, since they couldn’t do anything about it, to consciously change their thoughts.

      We have the power to do it. We just have to exercise it.

  • This is a Great and Wonderful Post really Good Work ,

    • Lea

      Thanks Leena.

  • Love this post, Lea!! I’m such a worrier. I really think I get it from my mom. She calls herself a worry wart. 🙂

    I love the idea of writing down your worries to get them out of your head. I tend to keep them up there and worry even more.

    Curious to know, what are your thoughts about imagining the worst happening? I’ve heard people say that you should follow your fears and worry until the worst possible scenario..in which, most likely you’ll still be okay. What are your thoughts about that piece of advice?

    • Lea

      Jennifer I’m the same way! If I don’t find a way to purge it from my brain, I drive myself crazy with it. I can’t stop thinking about it.

      I’ve never heard of that, it’s interesting. I would only follow it to a certain point. Like when I’m afraid something is going to happen, I use that fear to prepare for it. I try to figure out a way to prevent it or recover from it. Once I sort that out, it’s not really a fear anymore. Then I can move on.

      Have you followed that advice before? If so, how did it work out?

      • Yes, I have followed it before…usually to the point where I end up having to move in with my parents..ha.

        But, it really doesn’t help me much. I’ve realized what helps most is tackling it head on — so if I’m worrying over something I did wrong, I will try to fix it.

        I like your advice, too, about trying to prevent or recover from it!

  • Junie

    Great post Lea. I tend to worry unnecessarily. And I know it’s useless as worrying doesn’t change anything. All it does it add to health problems, which in turn shortens your life.

    I love the tips you gave.

    By the way, thanks for stopping by my blog Miraculous Ladies and leaving a comment. I’m glad you found the post useful. 🙂

    Enjoy your day.

    • Lea

      Thanks Junie. I tend to make situations worse then drive myself nuts thinking about it.

      You’re right, it certainly can impact your health. And I’m trying to be healthier all around, so lowering my stress levels is just part of it.

      Thanks for sharing, I really appreciate it.

      Have a nice day.

  • Hey Lea,

    There are many problems in everyone’s life due to which people get frustrated and anxiety.
    They need to solve it by facing it. People shouldn’t worry much.
    I am glad that you have focused at this point.

    Thanks for sharing with us.:)

    Have a nice weekend.

    ~Ravi

    • Lea

      Yes, life is filled with challenges. How we handle them determines our happiness and levels of stress and anxiety. Avoiding them doesn’t make things easier, but often then harder.

      Thanks Ravi!

      Have a great weekend.