Ask A Therapist: How Do I Manage Anxiety and Learn to Be Present?
Practical Techniques for Reducing Anxiety and Cultivating Mindfulness
Published on
Feb 3, 2025
Understand the Nature of Anxiety
Anxiety often arises from thoughts about the future or past, typically focused on worry, uncertainty, or things outside of your control. Recognizing that anxiety is a natural stress response can help you feel less overwhelmed. It's a normal part of life, but it doesn’t have to dominate your thoughts.
Mindfulness is a powerful tool for staying present. It involves observing your thoughts, feelings, and sensations without judgment. Here are some mindfulness exercises you can try:
5-4-3-2-1 Grounding Exercise: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise helps anchor you in the present.
Breathing Techniques: Slow, deep breathing can activate your parasympathetic nervous system (the "rest and digest" mode) and help calm your anxiety. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Body Scan Meditation: Gently move your focus through each part of your body, from your toes to your head, noting any tension or discomfort. This can bring awareness to your body and help you release physical tension associated with anxiety.
Challenge Catastrophic Thinking
Anxiety often feeds off catastrophic thinking or imagining the worst-case scenario. When you catch yourself engaging in "what if" thinking, challenge it by asking, “What evidence do I have for this thought?” or “What’s the most likely outcome?” Reframing anxious thoughts can help you stay in a more balanced perspective and reduce anxiety’s grip.
Set Realistic Expectations
Anxiety can stem from setting unattainably high expectations. Break larger tasks into smaller, manageable steps, and permit yourself to do things imperfectly. Acknowledging that it’s okay to take things one step at a time can help reduce the pressure and prevent you from spiraling into anxious thoughts.
Image courtesy via Lummi
If you find yourself fixating on certain worries or anxieties, set a "worry time" limit for yourself each day. For example, allow yourself 15 minutes to reflect on your concerns, and then gently redirect your focus to the present moment once your time is up. Avoiding the constant revisiting of anxious thoughts can help break the cycle.
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