If anxiety frequently shows up and persists over long periods, you likely already know that managing it can feel like a long journey. Anxiety is experienced differently by each person, and what works for someone else might not work as well for you. This means it’s important to have a variety of tools at your disposal to manage anxiety.
Having different strategies to address anxiety is empowering. Instead of feeling at the mercy of unpleasant experiences, knowing that you have ways to cope in the moment can make a big difference. Here are a few ideas to help you get started:
1. Inflate and deflate your tummy balloon
Most people are familiar with breath work, but one way to make it even more effective is to imagine you’re inflating and deflating a balloon in your belly. Sing a song as you inhale and exhale, keeping a slow, steady pace. For example: “Baa baa black sheep (inhale) have you any wool (exhale); yes sir, yes sir (inhale) three bags full (exhale).” This practice helps you step back, refocus on your breath, and serves as a body-mind reset.
2. Name and describe the worry
Doodle, draw, write, or type. Externalizing your internal experience—putting words or images to what you feel—can make a big difference. Describe what your worries sound like in your head, then write them down. Once written, rip up the paper and throw it away. Many find this act helpful because it creates a sense of disempowerment over the worries.
3. Visualize a calming image
Anxiety often leads to a chain reaction of worry thoughts, which can spiral rapidly. Use visualization to break this pattern by recalling a place where you’ve felt calm. Maybe it’s a beach vacation or an imagined scene of a lush forest filled with birdsong.
4. Remember: thoughts are just thoughts, not facts
List five recurring worries and write them down. Then, ask yourself if there are other perspectives you could take. Consider: “What would I say to a friend if they had this worry?” or “What’s a different way to look at this situation?” Finally, ask, “What’s the worst that could happen, and how could I cope with it?”
5. Talk to a trusted person
It’s common to feel embarrassed or ashamed of fears and anxieties, which can lead to hiding these feelings from loved ones. If you have a trusted friend or family member who you know will respond supportively, talk to them. More often than not, simply sharing your fears can help reduce your anxiety levels.
If you’re struggling to manage your anxiety on your own, remember that help is available. At Private Space Medical, our caring professionals are here to support you. Reach out to us today and take the first step toward reclaiming your peace of mind.
Clare Kwan
Principal Clinical Psychologist
Principal Clinical Psychologist