1.Acknowledge Your Anxiety:
Acknowledging that you feel anxious allows you to take steps to relieve symptoms. The first step is to accept that you cannot control everything.
When you have an anxious thought that won't go away, ask yourself: "Is it really as bad as I think it is?" Go through the process of breaking down the thought before moving on to the worst-case scenario. If your answer is yes, ask yourself this question:
How do I know the thought is true (what is the evidence)?
Can I change the thought into a more positive or realistic scenario?
What I'm worried about? What are the chances of something actually happening?
What is the worst possible outcome? How bad is this and can I handle it?
This exercise is helpful for people dealing with chronic anxiety and worry.
2. Cut Off Your Thoughts
When negative thoughts or excessive worries cross your mind, you may feel like there's no way to turn them off. One strategy to try is to interrupt your anxious thoughts by doing something else. It may not always work, but you may find that taking a break from overthinking can lead to fewer intrusive thoughts throughout the day. Here are some techniques you can try:
Practice deep breathing
Take a mindfulness break
Move your body
Engage in an activity that brings you joy
Call a friend or loved one
Go outside or for a walk
Keep your hands busy drawing, knitting, doing a puzzle, or building something
3. Consider What Your Anxiety Is Telling You
Feeling anxious isn't always a bad thing. In fact, anxious thoughts may be your body's way of giving you valuable information. The next time you feel anxiety, fear, stress, or overwhelming thoughts of fear, stop and take a deep breath. Instead of making the mistake of saying, “This is my anxiety talking,” reframe how you view the situation and ask yourself if your body is trying to tell you something. Need to slow down? Maybe you get sick and Your body reacts with stress. Or maybe there is a real threat and you need to take action.
Talk to a Mental Health Professional
Feeling constantly anxious, depression It could be a sign of a mental health problem such as: If your anxiety becomes extreme and difficult to handle, contact a mental health professional directly. Talking to a specialist who can treat the underlying problem may help you feel better.
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