HOLDING Anxiety at Bay
Anxiety can be incredibly debilitating, affecting every aspect of life from work to relationships to personal well-being. It can strike anyone, regardless of age, background, or lifestyle, often leaving people feeling overwhelmed, isolated, and powerless. However, while anxiety can feel all-consuming, there are ways to ease its grip. By practising self-care, developing coping strategies, and seeking support when needed, we can reduce its impact and regain control over our emotions and mental health. Small steps can lead to meaningful relief, helping us feel more grounded and resilient.
HELPFUL
Think to yourself, “Is it helpful to have this thought?” Many o our thoughts come into our minds and we worry about them before actually really examining them. If it is helpful to have the thought, and begin to worry, then fine; but if the thought is of no use at all, try to push it aside.
OBSERVE
Similarly, try to acknowledge that the thought has come to you but allow it to pass by, just as you might a car passing you in the outside lane of a motorway.
LABEL
Note what type of thought it is; a self-criticism, a worry, a fear of judgement, or simply self-doubt. Labelling the thoughts we have is a powerful tool for managing anxiety because it helps us gain clarity and control over our emotional responses. When we label our thoughts, we create awareness and can separate ourselves from them.
DISTRACTION
If you can find something else to do when anxious thoughts come to you, you may be able to separate yourself from them. Distraction, together with labelling, helps us regain perspective and gives us the space to respond rather than react impulsively.
IMPORTANCE
Consider whether the thought or problem is important. Will you still be worried about it in 5 years? If not, try to encourage your thoughts away and distract yourself with another activity.
NOW
Focus on the present. Bring yourself into the here and now, rather than worrying about something that might happen in the future.
GUESS
Finally, remind yourself that anxious thoughts are guesses, not fact. It is your mind trying to predict the future.
