Anxiety: Understanding and Managing It

By Eva Timothy-Professional Practice Extension Assistant Professor  

Anxiety is one of the most common mental health diagnoses, and the National Alliance on Mental Illness (2022) estimates that 48 million people experience one of the several types of anxiety disorders at some point in their lives. While anxiety around public speaking and interviews is a normal stress response, we know that when one experiences excessive worry or fear that impedes with day-to-day living and healthy relationships, seeking professional treatment is advisable. Whether one’s anxiety is severe or not, there are a few things that are beneficial to know when trying to manage feelings of anxiety. That is, negative automatic thoughts, challenging those thoughts, and calming techniques.

Negative automatic thoughts come unbidden to the mind. These thoughts lead to feelings that lead to behaviors that either negate or reinforce our negative thoughts, perpetuating a cycle of distress. This cycle can be difficult to break. However, when one begins to challenge the negative thoughts, looking for evidence of their falsehood or examining situations to see what benefits may lay ahead, they interrupt the cycle. This process of challenging and examining thoughts is known as cognitive therapy. The University of Michigan (UM) has provided an extensive guide on implementing the techniques of cognitive therapy. UM describes this therapy modality as “…responding to and modifying our thoughts…” (University of Michigan, n.d.).

This altering of thoughts takes time and effort. It is unrealistic to expect that by using it a few times that one’s anxiety will be quelled. So, be patient and continue to practice the examination and alteration of thoughts. Until this process becomes second nature to you, here are a few ways to help alleviate anxiety in situations one would prefer to avoid.

1. Take a few deep calming breaths. This allows your brain to move from being controlled by the brain stem’s fight, flight, freeze response center, and allows access to the prefrontal cortex, where we do our best thinking and problem-solving.       
2. If you notice muscles tightening in your body as a response to your anxiety, try tensing and releasing the muscles in that particular area. You could even take it a step further and do this exercise from your neck down to your ankles.  
3. If you are in public or with someone, you can try something a little more discreet. Press the tips of your thumb and middle finger together for a few seconds before releasing. Repeat several times.
4. Imagine a serene place or listen to music you find calming.
5. Practice a conversation or interview in the mirror. Don’t forget to imagine success in .
6. When negative thoughts come to mind, ask these questions:
7. What are the chances the feared event will take place?
8. If the feared event were to take place, would it be uncomfortable or catastrophic?
9. How would I handle the situation if it turned out as I feared?
10. What instances from my life indicate that this thought might be incorrect or exaggerated?

(University of Michigan, n.d.)

For a more in-depth exploration of how using cognitive therapy tools can reduce anxiety, visit the University of Michigan’s guide here.

References

National Alliance on Mental Illness. (2022, June). Mental health by the numbers. NAMI. Retrieved October 14, 2022, from https://www.nami.org/mhstats 

University of Michigan. (n.d.). Cognitive therapy skills. Retrieved October 14, 2022, from https://medicine.umich.edu/sites/default/files/content/downloads/Cognitive-Skills-for-Anxiety.pdf