Anxiety feels different for everyone—for some, it’s a racing heart, for others a heavy chest. However anxiety shows up, one thing’s for sure: It’s tough to lead, work, or just get through the day when your mind is buzzing. Here’s how to stay grounded when anxiety strikes.

Pause and check in. Understanding what you’re feeling in your body and what triggers your anxiety can help you keep the spiral at bay. Start practicing a quick body scan, paying attention to your breathing, jaw, and shoulders. Ask yourself: If I get stressed, does a particular part of my body react?

Stay connected. When anxiety whispers “Stay home,” try stepping out instead. Interacting with people who aren’t going through the same situation can provide the less-emotional perspective you need. Seek out friends who will listen, not ruminate with you.

Create kind routines. Activities like walking, journaling, or listening to music can help you reduce your anxiety and regulate your emotions. Pick activities you know you enjoy and commit to doing them—even when you don’t feel like it.

Have a distress plan. When anxiety peaks, be prepared. Techniques like deep breathing or even dunking your face in cold water can help trigger calm. Write down what works for you—it’s a safety net for your toughest moments. 
This tip is adapted from “An Anxious Person’s Guide to Managing Anxiety,” by Gretchen Gavett.
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