Anxiety

Encouragement

What's a small victory you've achieved in managing your anxiety?

Discussing small victories in applying anxiety management techniques is incredibly important because it breaks down the often overwhelming journey into achievable steps. Anxiety can feel isolating and insurmountable, but hearing about others' successes, no matter how small, fosters hope, reduces stigma, and reminds us that progress is possible. It highlights that managing anxiety isn't about eliminating it entirely overnight, but about developing skills and resilience over time.

We asked our community to share their small victories in managing anxiety to create a space for mutual encouragement and learning. By sharing these personal milestones, members can offer practical insights and relatable experiences that often resonate more deeply than generic advice. These shared moments validate individual struggles and celebrate the courage it takes to face anxiety day by day.

Several key themes emerged from the discussion, including the power of self-awareness in recognizing anxiety's onset and triggers, the effectiveness of simple grounding techniques like deep breathing, the importance of shifting one's mindset and challenging negative thoughts, the utility of coping mechanisms and distractions, and the significant step of acknowledging anxiety and seeking support. These shared experiences offer a rich tapestry of real-world anxiety management techniques.

Common Anxiety Management Techniques Experiences Shared by Our Community

Developing greater self-awareness to notice anxious feelings, thoughts, sensations, and triggers as they arise.
Utilizing breathing exercises and physical grounding techniques (like hand on chest/belly) to calm the nervous system during moments of heightened anxiety.
Actively working to reframe anxious thoughts, practice self-compassion, and shift perspective towards acceptance or problem-solving.
Employing specific coping strategies and distractions, such as engaging hobbies, using apps, listening to ASMR, or breaking tasks down.
Acknowledging the reality of anxiety, accepting its presence without judgment, and finding the courage to express feelings or seek help.

Our community discussed

How Can I Become More Aware of My Anxiety Triggers and Feelings?

A crucial first step shared by many is simply noticing and identifying anxiety when it appears. Recognizing the physical sensations, thought patterns, or specific situations that trigger anxiety allows for earlier intervention and a greater sense of control.

Brittney

5 months ago

My biggest accomplishment is a small step, but just noticing what is causing my anxiety has been an improvement for me.

285

Taylor

5 months ago

Me too! Recognizing the feelings and knowing when it’s starting to happen!

190

kevin

7 months ago

Becoming more aware of anxious feelings/thoughts/sensations

215

Breanna

5 months ago

Being able to recognize my triggers within minutes of the anxiety attack beginning and being able to care for myself during it.

310

Our community discussed

What Are Simple Breathing and Grounding Anxiety Management Techniques?

Focusing on the breath and body is a frequently mentioned, powerful technique for managing acute anxiety. Simple practices like deep breathing or placing hands on the body can anchor individuals in the present moment and interrupt the anxiety cycle.

Jack

5 months ago

I find that taking long slow deep breathes and putting my hands on my chest really helps me.

320

Jenelle

5 months ago

I find that helpful too. One hand on heart, one hand on belly and just breathe, inhale love, exhale the tension, find stillness.

250

Reyna

6 months ago

Focusing on my breath and bodily sensations during anxiety and being able to stop a full blown panic attack in the process

335

kalee

5 months ago

Sitting down and breathing helps and talking it out with myself instead of letting my anxiety win helps too.

180

Our community discussed

How Can Changing My Mindset Help Manage Anxiety?

Shifting perspective and actively working with anxious thoughts emerged as a significant victory for many. This includes reframing the brain's protective intentions, challenging catastrophic thinking, differentiating helpful from unhelpful worries, and practicing self-compassion.

Maria

7 months ago

My brain is my friend, not my enemy. He tries to protect me 💖

295

Naeema

7 months ago

Stopping anxious thoughts in their tracks. I say “Thank you for keeping me safe, but I don’t need you right now. I will let you know when I do.”

340

Anne

7 months ago

When I start thinking about the worst things that could happen, I also remind myself that they might not.

260

Cristina

5 months ago

Understating the difference between a helpful worry and a not helpful worry and putting it into practice. Learning to tell the difference has already helped me feel more in control and less anxious!

275

Our community discussed

What Coping Skills and Distractions Are Effective Anxiety Management Techniques?

Developing a toolkit of coping mechanisms and healthy distractions is a common strategy. Engaging in activities that shift focus, provide comfort, or break down overwhelming tasks helps interrupt the spiral of anxiety.

Mackenzie

7 months ago

I reach for asmr - or the ahead app - or Duolingo - I take breaks - I do this first before I spiral!

240

Ebonie

5 months ago

coping skills to use as distractions

150

7 months ago

i've been able to mostly stop my impulsive behaviors and thoughts before they happen. i've learned to listen to my body, let an anxious thought pass, and if it is still nagging at me after a while, then i will act on that feeling. have the thought, try not to dwell or spiral about it. keep it in mind, and if a day or two later it's still bothering you, then find a productive way to handle it.

315

Ruixin

5 months ago

Sleep helps. And cut my tasks into small chunks

195

Our community discussed

Why is Acknowledging Anxiety and Seeking Support Important?

For many, simply acknowledging the presence of anxiety and allowing themselves to feel it without judgment is a major step. Furthermore, sharing these feelings with trusted individuals or seeking professional help represents a significant victory in managing anxiety.

d’Arcy-John

7 months ago

I think the hardest thing I’ve done is actually just acknowledging that I’m not okay and being able to express that to my partner. Being open with the person who is most on my side is hard because I don’t want to be a burden, but reminding myself that he loves me despite my worries and telling him when I’m not okay helps make our relationship stronger...

345

Klaire

7 months ago

Taking myself to the doctor

220

Isabelle

5 months ago

Just acknowledging my anxiety and logging it without any intentions actually made me calm down and release it

230

Mildred

5 months ago

I rested although I felt the wave of anxiety symptoms.

175

Advice from our community

How to Apply These Anxiety Management Techniques Based on Real Experiences

Cultivate Self-Awareness: Pay attention to your body, thoughts, and feelings to recognize the early signs of anxiety and identify potential triggers (Brittney, kevin, Breanna).
Practice Grounding Techniques: When feeling overwhelmed, try simple exercises like slow, deep breathing, perhaps with hands on your chest or belly, to anchor yourself in the present (Jack, Jenelle, Reyna).
Challenge and Reframe Thoughts: Question negative or catastrophic thoughts. Remind yourself that thoughts aren't facts, and try thanking your anxiety for trying to protect you before letting the thought go (Maria, Naeema, Anne, Cristina).
Develop Healthy Coping Strategies: Build a personal toolkit of activities that help you manage anxiety, such as listening to ASMR, using apps, engaging in hobbies, taking breaks, or breaking down tasks (Mackenzie, h, Ruixin).
Acknowledge and Express Your Feelings: Recognize that it's okay to not be okay. Consider acknowledging your anxiety non-judgmentally or sharing your feelings with a trusted person or professional (d’Arcy-John, Klaire, Isabelle).