4 Strategies for Quieting Anxious Thoughts
Having anxious thoughts sometimes is completely normal. Short-term anxiety is designed to safeguard us from threats and risks. When properly functioning, our feelings of anxiety keep us safe from potential dangers and help us make safe and healthy choices. However, when it isn’t functioning properly in our lives, anxiety can become unhelpful. And that happens to a lot of people.
In fact, anxiety disorders are the most common mental health condition. So, you are not alone if you have them! Everyone does, from time to time. However, if anxious thoughts and feelings are unresolved and left unchecked, they can spiral into a chronic problem. You might end up living in a state of hyperarousal and fear, or feel uncertain and on edge a lot of the time.
When anxiety is that strong, it goes beyond the occasional bout of nervousness. Rather, it’s a diagnosable disorder that can affect all aspects of your daily life. And, it is treatable and deal-with-able! You can learn to identify and manage your anxiety, so that your anxiety doesn’t manage you.
What Does Unchecked Anxiety Look and Feel Like?
Some general signs of high anxiety, which might indicate an anxiety disorder, include uncontrollable worry, experiencing dread and a sense of doom, fending off panic attacks, and juggling fears that prevent you from enjoying your life. Anxiety causes other ongoing problems like:
Intrusive thoughts
Poor focus and concentration
Sweating
Trembling
Fatigue
Sleep disturbances
Hyper-vigilance
Digestive problems
Spiraling and distorted thinking patterns
Unexplained aches and pains
Exaggerated responses to incoming stimulus
Anxiety can make it harder to thrive in your everyday life. Fortunately, you can learn how to quiet the anxious thoughts that my be causing you to have symptoms like those listed above. Let’s take a closer look at some of the steps to calm your anxiety.
4 Strategies for Quieting Anxious Thoughts
1. Self-Care
Anxiety can fester when you do not allocate enough time and energy for yourself. Engaging in self-care activities helps reduce overall stress levels, which can significantly contribute to anxiety. When you take time for yourself, you give your mind and body a chance to relax and recover from the demands of daily life.
Practices like meditation, deep breathing exercises, yoga, and hobbies promote relaxation and calm the nervous system. Dedicating time to these self-care activities can help shift your focus away from anxious thoughts. In this way, self-care is not an indulgence, but an essential part of regulating your nervous system and setting yourself up for feelings of well-being and confidence. When you feel capable of managing your life, you will feel less anxious. And taking care of yourself in basic ways, including a regular sleep schedule, eating well, moving your body, and connecting with friends and loved ones, will help you feel more capable. Life gets easier and more enjoyable. And you are worth having an enjoyable life with less anxiety.
2. Take Tech Breaks
Your phone is a perfectly designed anxiety generator. From the non-stop notifications to the temptation to compare yourself to everyone else, it can keep you on edge and lead to feelings of insecurity and self-doubt.
Schedule breaks a few times a day, and be sure to step away from your devices at least an hour before you start preparing for bed at night. Also, steer clear of content or accounts that add stress to your digital life. These are simple but not easy changes; screens are addictive. So, go gently and don’t give up if it’s hard to make changes at first. Keep at it and you will begin to feel the benefits of less screen time, including feeling less anxious and insecure and more calm in your body and quiet in your mind.
3. Replace Screen Time With Positive Sensory Input
During your tech breaks, find ways to use that time in a positive way. It’s up to you to decide what relaxes you, but here are some options people commonly enjoy:
Spending time with your loved ones — preferably in person
Aromatherapy (light a scented candle or take a bath with your favorite essential oil)
Cuddling with a pet
Listening to mellow music
Journaling
The more time you spend away from screens, the more you will reconnect with yourself and discover what truly brings you enjoyment in your daily life. Re-engage in your life by disconnecting with your phone or tablet, and life will get even more enjoyable!
4. Movement and Play
Moving your body and tapping into a sense of play are reliable ways to help you soothe your mind and relax. Depending on what you like, this could mean anything from playing a sport to going on power walks. Just as fun and effective are games and activities that bring out your “inner child” and your sense of play. When was the last time you played a board game, or did something silly with a friend?
Laugh, sweat, stretch, dance, smile, and create — find what pulls you away from anxious thoughts. These physical and social activities are not only great for your overall well-being, but they can redirect your focus and help break the cycle of anxious rumination.
Any of these strategies for quieting anxious thoughts will be a step towards more ease and well-being in your life. Remember, anxiety is a normal human experience that everyone has from time to time. When it begins to interfere with your daily functioning and your abiilty to enjoy life and connect with others, then it’s time to get some help.
Getting Started
If anxious thoughts have been a consistent part of your life, it may feel daunting to try challenging them. This is where therapy comes into the picture. Working with a skilled professional is an excellent way to make the changes you desire to make.
Your therapy sessions are where you can discover patterns, identify deep connections, and map out new approaches. Anxiety may be common, but it’s absolutely treatable. To learn more, reach out today to schedule a consultation.
