Why Anxiety Hits Hard & Practical Ways to Regain Control
Why Anxiety Hits Hard and What You Can Do About It
Anxiety has held me back in ways I never imagined. For years, I was consumed by constant worry and unease. But over time, I discovered tools and techniques that helped me break free from its grip—and I want to share them with you. In this post, we’ll explore practical strategies to help you manage your anxiety, just like they helped me. By the end, you’ll have simple, actionable steps to feel better and regain control over your thoughts.
The Power of Your Thoughts
The first major shift for me came when I realized that we can control what we think. Our brains can be like mischievous little monkeys, constantly running a reel of thoughts—sometimes spiraling into negativity. The key is to become aware of these thoughts. When you catch yourself in a negative cycle, pause, acknowledge it, and replace it with a kind, loving thought. This simple shift can begin to break the hold anxiety has on your mind.
Why Anxiety Hits Without Warning
Sometimes, anxiety doesn’t come from a negative thought—it just is. This could be due to a disruption in the hippocampus, an area of the brain that helps regulate stress. Chronic stress can damage brain cells and trigger anxiety-like symptoms. The good news? You can support your brain’s healing by promoting the growth of new neurons. Regular exercise, meditation, learning something new (like a language or instrument), and eating brain-boosting foods like berries, leafy greens, and omega-3-rich fish can all help protect and strengthen your brain.
Meditation: A Simple Solution for Everyday Anxiety
Meditation has been one of the most effective tools in my journey. It only takes about three weeks to make it a habit, so why not start with just five minutes a day? Try different types of meditation, and have fun with it. Whether you’re doing it alone, with a friend, or as a family, it can be a powerful way to calm your mind. And if you need extra support, consider an accountability partner to help you stick with it. There are many apps, as well as YouTube videos with excellent meditations for you to get started.
The Power of Nature and Movement
Anxiety often makes me want to retreat indoors, but I’ve found that getting outside—whether for deep breaths of fresh air, a walk in nature, or some vigorous exercise—can work wonders. If you have access to a garden, try getting your hands in the dirt. Even something as simple as pulling weeds can be surprisingly therapeutic.
Grounding Yourself: See, Hear, Feel
The next time you feel anxious, try this grounding technique: focus on what you can see, hear, and feel. Look around and pick out as many colors as you can. Listen for sounds—whether it’s the hum of traffic or your own heartbeat. Then, notice what you can feel: the texture of your clothes, the surface you’re sitting on, or even your own hair. This simple practice can help pull you back into the present moment, where you are safe. Studies have shown that sunshine has a positive affect on our mood, and can help with anxiety and depression.
Final Thoughts
Anxiety doesn’t have to control your life. While many of us struggle, having the right tools and mindset can help you manage—and even overcome it. By becoming mindful of your thoughts, supporting your brain’s health, committing to meditation, and grounding yourself in the present moment, you can break free from the cycle of worry. You don’t need to make drastic changes overnight. Even small steps, like committing to five minutes of daily meditation or taking a short walk outside, can make a huge difference. Reaching out to a friend to talk, or getting some support from a therapist is also very beneficial. Just as I’ve learned to reclaim control over my anxiety, I believe you can too. So, take a deep breath, be kind to yourself, and remember—you are not alone in this journey. You’ve got this!
