Worried And Stressed? Try These Helpful Strategies
When something happens that can make us feel stressed, nervousness can kick in—possibly making us feel unsettled or otherwise uncomfortable. There are many reasons for this, as our bodies and minds might be working actively to remind us about the things that are important in our lives—such as paying our bills or facing an important interview.
However, sometimes feelings of nervousness can appear when there is no reasonable or obvious thing to be alarmed about. This can be characterized by many as a symptom of anxiety disorder, which may be considered a mental health condition that can require special treatment to alleviate.
Below, we explore a few strategies that can offer many some relief from feelings of nervousness.
Use your support system
Keeping in touch with your support system can be one of the best ways to address feelings of nervousness.
Stress symptoms can feel overwhelming. Having someone who we trust and who cares for us in our corner can make all the difference in our experiences.
However, if there is a deep-rooted situation that could be triggering your stress, you may benefit from getting some professional help from a counselor or therapist. We’ll explore possible therapist-led supportive options further down in this article.
Taking “quiet time” away
When you are feeling overwhelmed, one thing you might consider doing is taking some time away. This can look simple for many. You can start by going to a quiet room and lying down, consciously choosing to rest and relax.
Some people might use alternative forms of mindfulness to add to their “away time,” such as yoga or meditation, or calm music and soothing activities—such as reading a book or engaging in a hobby.
No matter what works for you, consider giving conscious mindfulness a try. Your brain can benefit greatly by taking a moment to breathe and relax.
Taking care of your physical needs
Seemingly simple things, such as getting enough sleep or exercise every day can significantly improve your emotions. For example: Exercise can release endorphins, which are regarded by many as your body's natural defense against those negative emotions.
Taking care of physical needs can look different for everyone. Experimenting to find out what works best for you can be a helpful step in managing persistent feelings of nervousness.
Practicing saying “no”
If you are a person who has a hard time saying no, it could be contributing to feelings of stress—which can fuel manifestations of anxiety disorder or excessive nervousness later on.
It can be helpful to remember that it’s OK to say “no,” understanding that all the possible stress of one’s day-to-day life can be enough to worry about on its own—without adding others' concerns or needs on top of it all.
We do want to note: Taking some time away to refocus your time and energy into yourself is not generally selfish. It can actually be very healthy and helpful to do. If you find yourself being prompted to overextend yourself to meet the needs of others by other people, it can be very helpful to sit down and have a conversation with them to reset expectations.
For example: You can talk about what you have been going through and explain to them that you have a lot on your plate right now—and that you aren't presently comfortable taking on anything else.
Alternatively, if you feel like you can be a listening ear, but you're not able to do anything further, consider letting them know. There may be a middle ground you can find so everyone wins.
Minimizing external and internal stressors
Nervous feelings can be stopped in their tracks before they start if there are conscious steps taken to minimize stress in one’s life.
Caffeine, alcohol and cigarettes are a few things that might be commonly used by many to combat stress—but what most people might not know is that they can make the problem worse.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
This is because they contain chemicals (such as nicotine and fillers) that can trigger nervousness in many.
Seeking out professional help (such as you would through online therapy) and taking control of your lifestyle and schedule can be helpful first steps to minimize one’s stress. A trained therapist or counselor can be invaluable to your healing and may be able to help you to reach a higher quality of life.
Exploring stress and anxiety disorder as a mental health condition: A guide
Many people might find that they remain nervous and unsettled, even with a strong support system in place. Mental health conditions (such as anxiety disorders and depression) can form as the stress builds up over time. Online therapy can be a useful tool to help you release feelings of negativity and strain, possibly safeguarding your mental and physical health.
Remember to be patient with yourself
It can be important to remember to be patient with yourself as you go through this journey of healing. If something you're trying isn't working, it can be helpful to move on to the next idea and give it 100% of your effort. Ongoing experimentation can be helpful as you determine which strategies work best to support your mental health.
When to get help
If you are feeling overwhelmed, it might be time to speak with a qualified professional to determine your next right step.
A therapist can assess your concerns and help you uncover what the root cause of your condition may be. For some, it can be negative childhood experiences or other trauma that they have survived. For others, a chemical imbalance could be to blame.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
No matter what the cause is, it can be important to remember that you are not alone. If you are having negative thoughts or excessive stress, you might consider connecting with a counselor or therapist to assist you.
How can online therapy help those experiencing anxiety disorder symptoms?
Those that live with anxiety disorder or persistent feelings of stress can experience feelings of overwhelm when prompted to leave the house. Online therapy can remove this possible barrier to treatment, offering a generally more convenient and available method of support via online therapy.
Is online therapy effective?
A recent review published in the Canadian Medical Association Journal has found details that suggests that online therapy can allow more efficient and effective reach to CBT and other interventions for many, specifically those in rural areas. The review also noted that evidence across several clinical trials has indicated that online therapy offers a range of utility and benefits across patient types and conditions.
Takeaway
How coping strategies help with anxiety?
Coping strategies for anxiety can help in a variety of ways. Breathing exercises can help to calm us down by hacking into the parasympathetic nervous system to slow the heart rate, boosting oxygen flow to the brain and body, and rooting us more firmly in the present moment. Exercise can help through expending energy and anxiety as you exert yourself, and it may also help root you in the present moment as you are more likely to be paying attention to your body during this time to avoid injury. Journaling can help those with anxiety by allowing them to write out their thoughts and feelings and physically see them and reflect on them, rather than just having these thoughts and feelings bounce about in the mind. Therapy can help by showing us what might be the root cause(s) of our anxiety, helping us to understand it, and teaching personalized coping strategies.
How can I manage my anxiety healthily?
Managing anxiety healthily can include a variety of strategies, discussed in the above article. Helpful anxiety strategies include deep breathing or slow breathing, mindfulness meditation (noticing and feeling what is in the present moment), practicing saying “no” rather than taking on more things, journaling about what might be causing the anxious feelings, taking care of yourself through physical activity and a balanced diet, utilizing your support system (you’re not bothering them by doing so!), and making sure to take time to yourself daily to do things that you enjoy like reading or playing a video game. Another useful strategy is positive self-talk. For example, telling yourself things like, “I trust myself. I will be ok. This is temporary,” can aid in calming yourself down in the face of anxiety.
What is a common strategy for coping with anxiety?
One of the most common strategies for anxiety management is breathwork. This can include exercises like box breathing (utilized by Navy SEALS), which involves breathing in to the count of four, holding for four, breathing out to the count of four, holding at the bottom for four, and repeating as many times as needed. The “five senses” exercise can help root you back into the present moment and reduce anxious feelings. First, you list five things that you can see, then four things you can hear, three things you can smell, two things you can touch and feel, and one thing you can taste. These activities activate your parasympathetic nervous system, which helps to relax the body and mind.
Why is it important to cope with anxiety?
If left unmanaged, anxiety can worsen over time, particularly if you have a diagnosed anxiety disorder such as social phobia or social anxiety. Coping with anxiety symptoms, be they panic attacks, muscle tension, or anxious feelings, helps you learn how to identify and manage anxiety over time. The more that you actively try to healthily cope with anxiety, the easier it may become over time to employ these coping strategies and lessen your anxiety response to stimuli.
How can I control my anxiety without medication?
It is possible to manage anxiety without medication. Other common ways to control or reduce anxiety include talk therapy, cognitive behavioral therapy, support groups, breathing exercises, practicing mindfulness, spending time doing things you enjoy just for enjoyment’s sake, and lifestyle changes like altering diet if you suspect your current habits are playing a role.
Can you overcome social anxiety?
Absolutely! Some individuals can overcome social anxiety with time and diligence. According to the National Institute of Mental Health, social anxiety (and other anxiety disorders) can be mitigated or even potentially overcome via approaches like cognitive behavioral therapy, acceptance and commitment therapy, medication, lifestyle changes, support groups, and stress management techniques. It’s important to note that anxiety and anxiety disorders can often have a genetic component to them, and so for many individuals the act of “overcoming” anxiety, social or otherwise, is more so an act of learning to minimize, cope with, and simultaneously accept yet challenge their anxiety throughout life.
How do I stop shaking from anxiety fast?
Utilizing breathing exercises like box breathing or slow, deep breathing can be a relatively fast way to hack into your parasympathetic nervous system and relax the body, in turn relaxing the mind and mitigating anxiety symptoms like shaking.
How do I know if I have anxiety?
While occasional, temporary anxiety is experienced by most people, having an anxiety disorder is different. If you find that your anxiety does not go away, is present more often than not, and is negatively impacting your life (i.e., turning down opportunities due to anxiety, avoiding daily tasks or having difficulty doing them, inability to stop worrying, avoiding social situations or unfamiliar circumstances, etc.), you may have an anxiety disorder. The only way to know for sure is to be assessed by a medical professional with the ability and licensure to diagnose mental health conditions. From there, you can (with the help of a doctor or therapist, if desired) learn how to healthily manage your anxiety in ways that work best for you.
- Previous Article
- Next Article