Anxiety

Advice

How do you maintain a sense of control when anxiety overwhelms you?

Learning how to calm anxiety when it feels overwhelming is a common challenge many people face. Anxiety can make you feel like you're losing control, caught in a spiral of worry and physical discomfort. It's a deeply personal experience, but finding effective coping strategies is crucial for navigating daily life and maintaining well-being.

Recognizing the widespread impact of anxiety, we asked our community: "How do you maintain a sense of control when anxiety overwhelms you?" We wanted to gather real-world advice and understand the diverse ways people manage these difficult moments, offering shared wisdom and support.

Several key themes emerged from the discussion. Many community members emphasized the power of grounding techniques like deep breathing and focusing on the senses. Others highlighted the importance of mindset shifts, including self-talk, acceptance, and changing perspectives. Engaging in activities and distractions also proved to be a popular and effective strategy for regaining composure.

Common Experiences Shared by Our Community on How to Calm Anxiety

Many find immediate relief through controlled breathing exercises and grounding techniques.
Shifting perspective, using positive self-talk, and accepting anxiety as a signal (rather than a catastrophe) helps regain control.
Engaging the mind and body in focused activities or distractions is a key strategy for breaking the anxiety cycle.
Checking in with basic physical needs (hunger, thirst, pain) can sometimes reveal underlying triggers for anxiety.
Mindfulness practices, like staying present or visualizing a safe space, are valuable tools for managing overwhelming feelings.

Our community discussed

How Can Breathing Exercises and Grounding Help Calm Anxiety?

Many community members turn to their breath and senses as anchors when anxiety spikes. These techniques help bring focus back to the present moment, interrupting racing thoughts and calming the nervous system.

Lara

7 months ago

1-3 deep breaths and self-talk: “I’ve got this.”

285

Reide

7 months ago

I close my eyes and try to remind myself that anxiety is my “friend” it’s my brain’s way of keeping me safe. I take slow deep breaths, count to 10 or 20, or so thing to keep me occupied

310

Dallas

7 months ago

I listen to other sounds. Focus on senses. And do double inhales and single exhales. Slowly for my lungs to fully fill up.

260

Makyla

6 months ago

i remind my brain it's in a body and the sensations do not need to be assigned a reason or credibility! if i can't let myself find a reason, i ground myself that we're safe

235

Our community discussed

Changing Your Thoughts and Perspective to Ease Anxiety

Shifting your internal narrative and perspective is another powerful way to manage anxiety. This involves acknowledging anxious thoughts without letting them take over, using self-compassion, and reframing the situation.

Alwyn

7 months ago

I remember that every problem has a solution

290

Becky

8 months ago

I been using breathing exercises and thanking my brain for protecting me. Then I try to identify the best way to navigate through the problem and/or feeling.

275

Claudia

8 months ago

Try to think about the situation in another perspective and take myself out of the storyline as the main character. It’s not all about me!!

240

María Silva

5 months ago

I step away emotionally or mentally from it, and try and look at it objectively. If I can I also ask myself what in me is triggering and why, what can I do to make it less triggering or address it completely.

220

Our community discussed

Using Activities and Focus to Manage Anxiety Overwhelm

Sometimes, the best way to calm anxiety is to redirect your attention. Engaging in enjoyable activities, creative pursuits, or simply focusing on a specific task can provide a much-needed mental break and restore a sense of control.

Rinn

8 months ago

Listening to music. Preferably something that will positive my mood and confidence. Cause my anxiety to slip away without evening noticing.

320

Ambre

7 months ago

I have to do breathing exercises, and a lot of self talk in that moment. Also, doing crafts, dance, or doing something I can focus on helps a lot too.

210

Rachel

7 months ago

I distract myself with something I enjoy and to really focus all my energy on that thing. As well as taking deep breaths and reminding myself that I’ll get through this like all the other times.

255

Georgina

7 months ago

I build a safe spot in my mind (associated positive memory in an environment) Then I find a quiet place and try to focus on being in the safe space where no one can enter

295

Advice from our community

How to Calm Anxiety Based on Real Experiences

Practice Mindful Breathing: Take slow, deep breaths, perhaps trying techniques like double inhales followed by slow exhales, to calm your nervous system quickly.
Engage Your Senses: Ground yourself by focusing on what you can see, hear, touch, smell, or taste. This pulls your attention away from anxious thoughts and into the present moment.
Challenge and Reframe Thoughts: Acknowledge anxious feelings without judgment. Remind yourself that anxiety is often a protective response, not necessarily reality, and try to view the situation objectively or recall past times you've overcome similar feelings.
Use Healthy Distractions: Shift your focus by engaging in an activity you enjoy, like listening to uplifting music, doing crafts, going for a walk, or visualizing a safe, happy place.
Check Your Basic Needs: Sometimes anxiety can be exacerbated by simple physical factors. Ask yourself if you've eaten recently, are hydrated, or need rest. Addressing these needs can sometimes lessen the intensity of anxiety.