My Strategy for Anxiety

When anxiety rears its head, I find myself engaging in a process I call “doing math.” It involves meticulously planning every detail, running endless scenarios through my mind – “If I do this, then this will happen” – in a desperate attempt to control the uncontrollable.

This “math” habit, while offering a temporary sense of security, ultimately proves to be futile. The good news? I’ve discovered ways to break free from its grip.

• Pause and Reflect: The first step is acknowledging the “math” for what it is: a coping mechanism fueled by anxiety. I ask myself a simple question: “Is this information actually useful?” The answer is usually no. Instead of gaining control, I’m simply reacting to relentless thoughts. This pause allows me to regain control of my focus.
• Embrace the Present: Next, I actively engage my senses. I feel the sun on my skin, listen to the sounds around me, or observe a nearby tree. Grounding myself in the present moment disrupts the cycle of anxious thoughts.
• Distract and De-Stress: If getting present doesn’t immediately quiet the mental chatter, I employ distraction techniques. Sometimes, music and dancing do the trick. Other times, I turn to entertainment or even a simple phone call. The key is to shift my focus and allow my mind to relax.

The Power of Self-Awareness: By regularly checking in with myself, I’ve learned to manage my overthinking tendencies. The habit of self-reflection allows me to identify anxious thought patterns before they spiral out of control. Pausing throughout the day to ask myself, “Are my thoughts and actions serving me?” is a powerful tool for maintaining inner peace.

This approach may not be a one-size-fits-all solution, but it’s a strategy that works for me. By recognizing my triggers and actively engaging coping mechanisms, I’m taking control of my anxiety and living a more present life.

ACTION: Make “mindfulness minutes” a daily habit. Set a timer for 1 minute throughout your day. During these moments, close your eyes, focus on your breath, and simply observe your thoughts without judgment. This quick practice helps you become more aware of your thought patterns and allows you to gently redirect your focus when “doing math” takes hold.