Anxiety is a common emotion that most of us have encountered in our life or we know of a loved one who has struggled with it. It can be so difficult to experience anxiety and further learn how to regulate it. Recognizing symptoms of anxiety and developing systems of coping and practice tools can support us in improving our quality of life.
If you have experienced anxiety, I want you to know there are practical skills we can practice and develop to shift our response to anxiety when it is present. Underneath, anxiety oftentimes is the emotion of fear. If you have experienced it, you may struggle with symptoms of restlessness, irritability, difficulty tolerating uncertainty, or looping thoughts, to name a few.
4 Ways To Regulate Anxiety
- Identifying Possible Underlying Emotions – Often we experience anxiety without understanding what may have triggered it. There is power in naming the emotion and taking the time to slow down. You may ask yourself: where do I feel this emotion in my body? This allows us to name somatic sensations. Does my chest feel tight? Do I notice my heart racing? I invite you to notice these sensations and explore what might have contributed to your anxiety without judgment or shame.
- Riding The Wave – There is an amazing skill from Dialectical Behavioral Therapy (DBT) called “Riding The Wave”. It is the idea that we learn to ride the wave of intense emotions, rather than trying to suppress or avoid them. If you have tried to push down your anxiety, you are not alone. There is another way to process it.
- Identity and Acknowledge The Emotion – Ask yourself: when is my anxiety most present? What environments contribute to my anxiety?
- Ride The Wave – Challenging yourself to experience the bodily sensations for as long as you can tolerate, without an effort to act on them or suppress them. This is challenging, and yet, builds distress tolerance for future distressing experiences.
- Dropping The Rope – This powerful skill from Acceptance and Commitment Therapy (ACT) is called “Dropping the Rope”. Imagine your worries as a monster on one side of the canyon, pulling on a rope that you are holding. On the other side is you, with your values standing firmly behind you. Engaging with the worry monster by holding onto the rope means you risk falling into the canyon of ongoing anxiety and stress. Instead, by choosing to drop the rope, you disengage from the battle with your worries.
- Ask Yourself What You Need When You Are Anxious – There can be many needs that go unmet when we experience anxiety. Do I need to talk out what I am feeling with a safe person? Do I need to journal or go on a walk? There can be many ways to meet our needs. Figuring out what we may need can take practice and skill. Remember to practice all of this with curiosity over shame. I invite you to practice one skill that may help lower your anxiety.
Anxiety can be an intense and uncomfortable experience but I hope these skills are helpful in supporting you on your journey to having healthy mental health. I encourage you to reach out for professional support if you are struggling, remember you are not alone.
Additional Resources
Dialectical Behavior Therapy – This website is full of helpful resources in regulating your emotions, including anxiety. Check out the worksheets offered to help support you in your mental health journey here.
Moving From Fear To Peace – This comprehensive resource has 15 tips and practices for improving your relationship to anxiety. You will learn how to increase your sense of peace and confidence while approaching your fear from a place of curiosity and compassion. You can get the free guide here.
Mindful Affirmation:
“I can learn how to regulate my anxiety with compassion”.
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
Owner + Director
Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Co. to assist in this mission.
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or contact us here.
