My anxiety is through the roof: How to get it under control

We all get nervous and worried about one thing or another. Sometimes we get anxious about things like a new project at work or relationship troubles. But other times we get anxious about things out of our control, like waiting on the results of a medical screening or the feelings of other people in our lives. 

When anxiety takes hold of your brain, it can feel like a runaway train that you’ll never be able to get a handle on. If you feel like your anxiety has ramped up and is out of control, there are some things that you can keep in mind that may help ease your anxiety.

7 methods for easing anxiety when it’s through the roof

Being anxious can make you feel uneasy, sad and angry. If you feel like these emotions are taking over every part of your brain, consider these tips that may help you get your anxiety under control:

  • Keep a diary — No matter what age you are, writing down your thoughts and feelings can take away some of the anxiety you’re feeling. You can use it as an outlet to express yourself because you’re letting out all of your feelings that have been locked away in your mind. Those emotions and deep inner thoughts take up space in your head and manifest as anxiety because they aren’t being let out.
  • Work out — Exercise not only has physical benefits, but it offers mental and emotional benefits as well. It can provide stress relief and improve your overall mood. Working out also results in the release of endorphins, which are chemicals released in the brain that gives you a “euphoric” feeling. 
  • Regulate a healthy sleep schedule — Anxiety keeps your mind racing, which means it can be hard to shut those thoughts off when you try to go to sleep. Ensuring that you get the recommended amount of sleep per day can help your brain feel rejuvenated in the morning and ready to take on the day, instead of bogged down by fatigue caused by anxiety.
  • Try breathing exercises — Practicing breathing exercises is one of the most common (yet effective!) methods to lifting anxiety. Even if hearing people say “just breathe” makes you roll your eyes, it shouldn’t be shrugged off. Breathing exercises can help you step back and take a moment to quiet your nerves. For instance, you can try the 4-7-8 technique. This breathing exercise requires you to inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds.
  • Learn your triggers — There is an infinite amount of daily problems that can cause anxiety, but many people have their own triggers that can quickly and easily make them anxious. A few common triggers include conflict, driving, social events and public speaking. Even though triggers can’t always be avoided, knowing how they affect your anxiety can help you mentally and emotionally prepare for them when they occur.
  • Adjust your mindset — While this can be one of the hardest anxiety-soothing methods, it has one of the longest positive impacts. Accepting things that you can’t control is difficult, yet possible. Once you come to terms with the fact that you shouldn’t worry about things you can’t change, you’ll be able to effectively come to terms with those situations when they happen.
  • Seek treatment — If you find that your anxiety is taking up most of your mental and emotional capacity, and that it’s interfering with your ability to live your daily life, then it might be time to seek outside help. If you believe that you’re possibly struggling with generalized anxiety disorder, or GAD, there are treatments and resources available. For instance, our team of licensed, clinical experts is here to help. 

How to treat anxiety

GAD is incredibly common and affects more than 6 million adults annually. Anxiety is a mental health issue that refers to being overwhelmed by the feeling of stress and uncertainty. It not only includes GAD, but also obsessive-compulsive disorder, panic disorder and complicated grief. It can have symptoms that include panic attacks and social isolation. Along with medication, our programs are great options for people with anxiety disorders.

Lightfully Behavioral Health can help treat your overwhelming anxiety

At Lightfully, we offer four programs that can help you address anxiety: residential treatment, Virtual Intensive Outpatient Program (vIOP), Intensive Outpatient Program (IOP), and Partial Hospitalization Program (PHP), also called our Day Treatment Program.

When your anxiety is through the roof, just know that change is possible. When you’re ready to take the first step to alleviate GAD, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.

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