Simple steps to help you manage anxiety

Are you forever feeling anxious? Spending so many hours imagining the worst, that your work is affected, and your personal relationships are wrecked?

Fortunately, there are ways to keep your anxieties under control.

The first is to schedule your anxious thoughts. So if a worry is constantly intruding into your day, stop for a moment to define what exactly you’re worrying about, and then set a definite time to think about it later.

Your intruding thoughts will subside, so long as you set an actual time — and keep the ‘appointment!’

For example, you’re watching a movie but anxious thoughts about work keep intruding. Pause the film, define the worry, and choose a time to think about it again. For example, “I’ll think about this at 9am tomorrow in the office.”

CATASTROPHE SCALE

It’s also worth developing a “catastrophe scale.” Draw a line on a piece of paper. Write 0 at the beginning of the line, 50 in the middle and 100 at the end.

Then think about some of the worst possible things that could ever happen. Like a terrible accident, or a child dying. Write them down near the 100.

Use those worst possible incidents to help you put things in perspective. Now try putting some of your everyday problems on your catastrophe scale.

Not everything gets a 100. Like when you were late for an interview, or made a blunder at a party.

So you shouldn’t be so hard on yourself about such things, compared to really serious tragedies.

Avoid procrastination about big scary projects by breaking them into the smallest, possible steps. Now your anxiety won’t paralyse you, because it’s easier to start one of those small tasks. Small goals also help with social anxiety.

SET SMALL GOALS

So if parties feel overwhelming, don’t worry about trying to be the life and soul of the event. Just set one small goal, such as greeting the host, or talking to one person you don’t know.

Try gradually exposing yourself to your anxiety triggers. Because when the worst doesn’t happen, your fears will decrease.

So if dirt and germs terrify you, try holding something that’s only very slightly “contaminated.” Like a tissue that’s touched something from outside your house. Resist the urge to wash your hands.

Gradually your anxiety will subside. This can be a life-changing exercise, as you gradually become comfortable with “dirtier” and “dirtier” objects.

When anxiety strikes, focus on your breathing, put your feet flat on the floor, smile even though you don’t feel like smiling, repeatedly tense your muscles and let them go. As your body relaxes, your emotions will follow.

Decide to accept your anxiety. Instead of putting yourself down for being fearful, accept that you get anxious and you’ll start noticing that you’re not alone.

Because anxiety is the most common mental health issue in the world, cut yourself some slack.

And if self-help is not enough, see a professional. Because anxiety’s highly treatable.

And you’ll soon feel calm and relaxed.

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