Unleash Your Potential #74 - Managing Anxiety
- Douglas McCall
- Sep 7, 2024
- 3 min read
Douglas: Welcome to the Unleash Your Potential Blog; what question can I answer today?
ThriveTrack: What techniques can help me reduce anxiety?
Douglas: I think many of us can relate to this question on some level. However, before I dive into my response, I want to offer a quick therapy disclaimer. Suppose you're experiencing chronic or intense anxiety while I truly value you being here and reading my blog. In that case, it might be helpful to seek the support of a therapist trained in anxiety management. As a coach, I can guide you through situational anxiety, but my colleagues who have spent years becoming certified therapists are better suited for addressing persistent anxiety.
So, what exactly is anxiety? It's a natural emotional response to stress, uncertainty, or perceived threats. It often shows up as worry, fear, or unease, ranging from mild nervousness to intense dread. Anxiety becomes problematic when it's persistent, overwhelming, or out of proportion to the situation.
Anxiety impacts both the mind and body. Mentally, it can cause racing thoughts, difficulty concentrating, and a sense of doom. Physically, symptoms like a rapid heartbeat, sweating, trembling, or shortness of breath might appear. However, anxiety isn't all bad. It's part of our body's natural "fight or flight" response, designed to protect us in times of danger. It sharpens focus, heightens awareness, and motivates action—whether preparing for a presentation, studying for an exam, or responding to an emergency. In small doses, anxiety signals that something important is happening, helping us pay attention, plan, and adapt.
As I've mentioned in previous posts on life's challenges, the goal shouldn't necessarily be to eliminate anxiety but to manage it effectively. Since anxiety can offer benefits, we want to harness its power while minimizing the negative impact it can have.
With that in mind, I'm sharing some practical tips for managing anxiety today. Which ones you use will depend on whether you're looking to tap into the benefits of anxiety or reduce its effects.
Acknowledge and Accept Anxiety
Instead of resisting anxiety, acknowledge it as a natural response to stress. Accepting it reduces the fear of feeling anxious and helps you channel that energy more effectively.
Stay Present with Mindfulness
Mindfulness encourages you to focus on the present moment rather than getting lost in future worries. Practicing meditation, body scanning, or mindful walking can ground you and ease anxiety.
Use Positive Visualization
Visualization helps you imagine yourself handling stressful situations with calm and confidence. Close your eyes and picture yourself succeeding—it can reduce anticipatory anxiety and boost your readiness.
Use Anxiety as a Signal to Prepare
Anxiety signals that something important is at stake. Use it as motivation to prepare. If you're anxious about a presentation or meeting, invest that energy into planning and rehearsing to build confidence.
Turn Anxiety into a Learning Opportunity
See anxiety-provoking situations as chances to grow. Each time you face anxiety, you learn more about how you cope and which strategies work for you. This process builds resilience and strengthens confidence.
Challenge Negative Thoughts
Anxiety often stems from irrational fears. When anxious thoughts arise, challenge them by asking, "Is this fear realistic?" or "What evidence do I have that this will happen?" Reframing your thoughts can help you view the situation more rationally.
Next time anxiety shows up in your life, take a step back and ask yourself, "What is this anxiety trying to tell me? How can I use it to prepare or grow?" Try applying one of the tips above and see how it shifts your experience.
I hope my answer sheds some light on your question. If you want to dig into this concept further, I encourage you to reach out and set up a conversation. In the meantime, check back tomorrow for the next question in the Unleash Your Potential Series!
Be Well!
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