5 Things to do when Feeling very Anxious
Are you feeling overwhelmed? Unable to focus? Are your thoughts racing at 100 miles a minute? Is it hard to take a deep breath? Do you have the urge to get back in bed and hide under the covers? I understand. I've been there.
It's a difficult place to be, but you can overcome it by following these five steps:
1) Understand what's TRULY happening in your body
All the uncomfortable sensations you're experiencing aren't signs that something bad is about to happen or that something is terribly wrong with you. What you're feeling is a flood of stress hormones called cortisol and adrenaline. These hormones, released by your adrenal glands, trigger a fight-or-flight response. In this state, the part of your brain that can maintain perspective is hijacked, and your entire body focuses on finding and preventing threats. Your body is responding to your upcoming work presentation the same way it would if you were being chased by a lion.
2) Name what you're experiencing out loud
Now that you know your experience is natural and a common anxiety response, say it out loud: "I am experiencing anxiety" or "My body is experiencing a fight-or-flight response" or "I am experiencing a sense of overwhelm."
A common misconception I encounter with my clients is that hiding or trying to eliminate anxiety will make it disappear. This prevents them from acknowledging their experience. However, the opposite is true: naming our emotional experiences reduces their power over us. Trying to outrun anxiety is like trying to outrun your shadow—it will always catch up, and you'll just deplete your resources.
When naming your emotion, I encourage you to say, "I am experiencing ____" rather than "I am ____." The first creates distance from the experience, while the latter creates fusion with the emotion by suggesting you are the emotion—which isn't true, as you're more than any emotion.
3) Move your body
Anxiety is energy that we can use destructively—by replaying worst-case scenarios in our heads—or constructively—by working on a presentation or developing ideas for a marketing campaign. When your anxiety level is very high, making it difficult to engage your cognitive abilities, it's a good time to channel that energy through physical movement. Any activity that gets your heart pumping is beneficial—a run, a kickboxing class, or some circuit training.
"But I don't have time!" you might say. Even as little as 15 minutes can make a difference, and you'll return in a much better headspace to tackle your responsibilities.
4) Come to your senses
Whatever you decide to do, make it your primary goal to not feed the chatter in your head. Notice your surroundings. Feel the water running down your head during a shower. Bring awareness to your breath. Don't try to stop thoughts or push them away. Just notice them and direct your attention elsewhere. As you continue to bring yourself to the present moment, thoughts will eventually fade into the background, gradually lowering your cortisol and adrenaline levels.
5) Pick one thing—anything—and start with that
When feeling overwhelmed, anxiety can trick us into believing everything is urgent and needs immediate resolution. We feel we need to do it all right now. The truth is, unless you're experiencing a life-threatening event requiring an immediate response like calling 911 (e.g., your house is on fire or you've just been in a car accident), nothing else demands the urgency your body is making you believe.
Remind yourself: I am not in a life-threatening situation right now. I am safe. I am experiencing anxiety, but I can handle this. This too shall pass. I will focus on one thing to do and one thing only, and then I will move on to the next.
Remember You are Stronger than Your Anxiety
Anxiety can feel overwhelming in the moment, but it's important to remember that these feelings will pass. Each time you practice these five steps, you're building resilience and developing skills that will serve you throughout your life. The goal isn't to eliminate anxiety completely—it's a normal human emotion—but to develop a healthier relationship with it.
What step will you try today? Start small, be patient with yourself, and notice the difference. If you found these strategies helpful, share them with someone who might benefit. And if you're struggling with persistent anxiety that interferes with your daily life, I'm here to help. As a trained professional in this area, I can provide personalized strategies and support tailored to your specific situation. Reach out today for a consultation, and together we can develop a plan to help you manage your anxiety more effectively.
You've got this, and you don't have to face it alone!