Many people are feeling pressured to live at a fast pace and hold high standards in their work and personal lives. Everyday situations can provoke anxiety, like starting a new project at work or navigating relationship troubles. In cases like these, where you have some control, you can tap into your internal resources for a bit of extra courage. But it’s also common to get anxious about things that are out of your control. For instance, waiting on results from a biopsy or worrying about a friend or loved one’s feelings.

Worrying too much about things that are out of your control can start a never-ending cycle that sends your anxiety through the roof. If you or a loved one struggles with anxiety, it can be beneficial and empowering to develop a toolkit of self-soothing strategies and coping mechanisms.

7 ways to soothe anxiety when it’s through the roof

Being anxious can cause secondary feelings, like insecurity, sadness or frustration. If you feel like there’s no escaping these emotions, try these strategies to help control your anxiety:

• Keep a journal —Journaling is a great way to express yourself in a safe, private place. Believe it or not, pent-up emotions take up space and energy in your mind. If you don’t find healthy ways to let them out, they can manifest as anxiety. Writing down your thoughts and feelings can help you feel less anxiety as you recognize the things you’re keeping inside and release them.
• Perform grounding techniques — Focusing on what it feels like to be present in your body can help you calm anxious thoughts and stay “in the moment” instead of worrying about what might happen. Try sitting on the ground, outside if possible, and notice the sensation of the surface supporting you. Let your body feel heavy and imagine a root extending from the base of your spine into the earth.
• Practice progressive muscle relaxation — If grounding doesn’t seem possible for you right now, try concentrating on one part of your body at a time. Lie down and squeeze your toes tight; then let them go limp. Repeat this a few times as you work your way up through your legs, core, arms, neck and head. You might also try syncing your breath with your movements as you move your arms up and down or arch your back in cat and cow yoga poses.
• Work out — Besides the physical benefits of exercise, you can get plenty of other mental and emotional benefits. During exercise, your brain releases chemicals called endorphins that produce feelings of euphoria. Exercise regularly to relieve stress and improve your overall mood.
• Try deep breathing exercises — Breathing exercises are one of the most common skills for releasing anxiety because they’re effective. Learn the 4-7-8 technique and try it next time you feel anxious. Inhale for four seconds, hold your breath for seven seconds, and then exhale for eight seconds.
• Feed your senses — For some people, looking at beautiful landscapes or listening to calming music can help ease an anxiety attack. Yes, watching cute animal videos on YouTube counts! Think about things that give you sensory joy, whether it’s the soft squish of a stuffed toy, the tart taste of lemons, or something else. Be sure to stash plenty of whatever it is — make yourself a playlist or a folder of your favorite artwork so you’ll be ready next time.
• Adjust your mindset — Though it’s one of the hardest anxiety-soothing methods, it’s very effective for positive impact in the long term. It’s all about mindful acceptance; slow down and try to explore or name what’s bothering you without judgment. Can you find a more positive way to reframe it? What would you say to a friend who’s having the same anxieties? Do you need to practice some self-compassion or gratitude? Worrying about things you can’t change isn’t productive or helpful. If you can come to terms with that, you’ll be much more prepared to face uncertainty in everyday situations and keep your anxiety from going through the roof.

Lightfully Behavioral Health can help treat your anxiety when it’s through the roof

For people with anxiety disorders, it can be difficult to imagine a life in which emotions aren’t running the show. Self-soothing strategies, traditional therapy, medication and lifestyle changes can all help to alleviate anxiety symptoms.

However, if you or a loved one is struggling with persistent feelings of worry and feeling that anxiety is interfering with daily functioning, it’s important to know that you’re not alone. Help is available.

At Lightfully, we work with clients to help them develop the skills, psychoeducation and resilience they need to deal with anxiety triggers and cope with symptoms. We offer a spectrum of treatment programs, all of which deliver personalized care to address each unique client’s needs.

Instead of diagnosis-driven, black-and-white protocols, Lightfully offers whole-person, evidence-based care. We focus on understanding and addressing the underlying processes that contribute to the maintenance of each client’s mental health challenges. We offer the support clients need not only to reduce their anxiety symptoms but to enhance their quality of lives overall.

When you feel ready to take action and alleviate your anxiety, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.