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IT'S MY ANXIETY..... AND IT'S WORKING OVERTIME - How to Cope and Deal with Anxiety


Anxiety can feel overwhelming and paralyzing experience but finding a way to manage it with the right tools and habits is the key to reduce anxiety effectively.


Step 1: Understand Your Anxiety


Before you can manage anxiety, you need to recognize what triggers it and how it affects you.


✔ Identify Your Triggers – Keep a journal or use a notes app to track:

• Situations that cause anxiety (e.g., social events, deadlines, uncertainty).

• Physical symptoms (e.g., rapid heartbeat, sweating, headaches).

• Thought patterns (e.g., “What if I fail?” “I can’t do this”).


✔ Recognize the Type of Anxiety – Different types of anxiety include:

• Generalized Anxiety Disorder (GAD) – Persistent worry about daily life.

• Social Anxiety – Fear of judgment in social situations.

• Panic Disorder – Sudden panic attacks with physical symptoms.

• Health Anxiety – Constant worry about illness.


Step 2: Practice Immediate Anxiety-Relief Techniques


When anxiety strikes, these techniques can help calm your mind within minutes.


1. Grounding Exercises (5-4-3-2-1 Method)


✔ Identify:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste


✔ This brings your focus back to the present moment, stopping overthinking.


2. Deep Breathing (Box Breathing Technique)


✔ Inhale deeply through your nose for 4 seconds.

✔ Hold your breath for 4 seconds.

✔ Exhale slowly through your mouth for 4 seconds.

✔ Repeat 4-5 times until your heart rate slows.


3. Progressive Muscle Relaxation (PMR)


✔ Tense each muscle group for 5 seconds and then release.

✔ Start from your feet and work your way up (legs, stomach, arms, shoulders, face).

✔ This helps release built-up tension in your body.


Step 3: Change Your Thought Patterns


Anxiety often comes from negative or irrational thoughts. These techniques help reframe them.


1. The “Fact-Checking” Method


✔ Identify the anxious thought. Example: “I will fail this presentation.”

✔ Ask yourself:

• Is there real evidence for this?

• What’s the worst-case scenario? (Often, it’s not as bad as you think).

• How would I respond if a friend had this thought?


✔ Replace the thought with a balanced one: “I have prepared well, and I can handle this.”


2. The 3-Step Anxiety Challenge

1. Write down your biggest worry.

2. List 3 things you can do about it right now.

3. Take action on at least one of them.


✔ Taking action helps break the paralysis of overthinking.


Step 4: Create Daily Anti-Anxiety Habits


To prevent anxiety from building up, create a daily routine that strengthens your mind and body.


1. Movement & Exercise


✔ Daily exercise (20-30 minutes) reduces anxiety by releasing endorphins.

✔ Activities that work well:

• Walking outside (sunlight boosts mood).

• Yoga or stretching (calms the nervous system).

• Strength training or cardio (burns off nervous energy).


2. Limit Anxiety Triggers


✔ Reduce caffeine & sugar – These can increase jitteriness.

✔ Set boundaries with social media – Constant scrolling can create comparison anxiety.

✔ Prioritize sleep – Lack of sleep increases stress hormones. Aim for 7-9 hours.


3. Create a “Calm Corner” or Wind-Down Routine


✔ Have a dedicated space at home with soft lighting, a cozy blanket, and soothing music.

✔ Before bed, do low-stimulation activities (reading, journaling, meditation).


Step 5: Build Long-Term Resilience


If you want to reduce anxiety in the long run, you need to build resilience through consistent practices.


1. Journaling for Clarity


✔ Every day, write:

• 3 things you’re grateful for.

• Your top worry of the day and one solution.

• One positive thing that happened today.


✔ This helps reframe your mindset and focus on progress.


2. Mindfulness & Meditation


✔ Try guided meditations (Headspace, Calm app).

✔ Spend 5-10 minutes daily sitting quietly and focusing on your breath.


3. Strengthen Your Support System


✔ Talk to someone you trust (friend, family, therapist).

✔ Join a support group (online or in-person).


Step 6: When to Seek Professional Help


If anxiety is interfering with your daily life, work, relationships, or health, consider:

✔ Therapy (CBT - Cognitive Behavioral Therapy) – Helps you rewire anxious thoughts.

✔ Medication (if needed) – For severe cases, a doctor can recommend options.


Final Takeaway: Your Anxiety Plan


✅ For Immediate Relief: Grounding, deep breathing, or muscle relaxation.

✅ For Long-Term Control: Exercise, mindfulness, journaling, and limiting triggers.

✅ For Thought Management: Reframe negative thoughts and challenge worries.

✅ For Extra Support: Seek therapy or build a support system.