How to Stand Up to Anxiety

Anxiety can make it hard to enjoy life. However, you can overcome anxiety and reduce its effects by learning how to stand up to it!

Even though different people experience anxiety at varying intervals and intensities, there is no one correct way to deal with it. You can create your own toolkit and plan – like a fire drill that protects people – which you can use if you begin to experience anxiety.

So, consider your toolkit. Which methods can you use to bring yourself back to a sense of calmness? In this podcast episode, we discuss how you can take practical steps to stand up to anxiety.

In This Episode:

Be Prepared
Refocus with a Visual
You Can Handle Anxiety
Connect with a Loved One
Seek Help from a Professional

Be Prepared

‘If we [realise], “Oh, anxiety is pushing me around a little bit”, what are we going to do about it? … I think part of [standing up to anxiety] is making a plan.’ – Jane Donovan

Consider fire drills. You don’t wait for there to be an emergency before you decide what to do, you plan for the emergency before it happens so that you are better prepared in case it does.

So, if you know that you sometimes experience anxiety, it’s a good idea to come up with a plan on how to bring yourself back to a place and feeling of safety when you are not in that anxious state.

‘Everybody has a different experience of anxiety, so we’re all going to have a different plan on how to manage it … it’s good to take some time to think about what would be helpful [for you] at that moment, [ask yourself], “What do I need? How can I manage this?”’ – Jane Donovan

Plan to make your anxiety plan when the anxiety is not present – when the building is not on fire! And you can practice your plan, the same as you do with a fire drill, so that you know what you can do to bring yourself back to a sense of calmness and safety.

Refocus with a Visual

‘[Envisioning a scene] can really help people to reduce the anxiety that they are experiencing because they can transport themselves [into that place] in their mind and get a little bit more relaxed.’ – Julia Smith

Another way to overcome and reduce anxiety is to use the power of visualisation. Imagine you are on the beach, in a forest, or place that makes you feel safe, refreshed, and calm.

Let the image of this come into your mind and imagine yourself there because that mental shift can be strong enough to help bring you back from the anxious edge.

This is a great tool that you can use, no matter where you are.

You Can Handle Anxiety

There may be moments in your life where anxiety is present, and it may not go away, even with coping strategies or tools.

However, the goal is not necessarily to eradicate anxiety, but rather to equip and prepare yourself enough so that when you do feel anxious, you can keep yourself calm enough to navigate the situation until it’s over.

‘Sometimes it’s about lowering the anxiety, as well as refocusing your attention and acknowledging that, yeah, anxiety is going to be here, but I’m going to pay attention to other things that are more important to me.’ – Julia Smith

Connect with a Loved One

You do not have to bear the burden alone.

If you are experiencing an anxious moment, you can reach out to a trusted friend or family member and ask them if you can speak with them for a while.

‘It’s kind of a release just to acknowledge, “Oh! This is what’s going on for me.” And, then for someone to hear that … there’s empathy for how [you’re] feeling, so sometimes sharing [how you feel] can be a big release.’ – Jane Donovan

Seek Help from a Professional

You can always find professional, trained, and empathic help from a Halifax therapist that has experience and education around helping people with anxiety.

Taking a step towards ensuring your mental health remains at its best is a great way you can give yourself love and support, too. Invest in yourself by knowing that you can always seek help, and that it makes you stronger, not weaker, in doing so.