5 Ways to Get a Grip When Your Anxiety Gets the Upper Hand

5 Ways to Get a Grip When Your Anxiety Gets the Upper Hand

1. Exit therapy. If you are with people--try to excuse yourself. Go to a quiet place, take a few deep breaths, and use positive mind-talk. Something like, "this is not permanent,it can be resolved." If that doesn't give you some relief, call a friend who you trust and let her "talk you down".

2. Remember another incident that was challenging and resolved itself. Like that time, which has come and gone, even though it doesn't feel that way, "this too shall pass."

3. Physically, get active. Do some brisk-walking, around the block, the office, walk up a flight of stairs. Engage your body in a positive way to change the focus from your anxious thoughts.

4. Challenge your negative thoughts and find the errors in your thinking. Ask yourself, “How true is what I’m telling myself?” Look for the evidence that proves it. Then, find an alternative viewpoint. What is the most realistic outcome? Write down what you’ve learned. 

5. Read something positive. Keep an affirmation close by, or a meaningful quote--something that will help you think differently about your ability to deal with what is troubling you.