10 Ways to Overcome Your Anxiety
Updated: Apr 5
By: Robert L. Leahy, Ph.D., recognized worldwide as one of the most respected writers and speakers on cognitive therapy.
Sign up for his blog: https://www.healyourlife.com/authors/robert-l-leahy
Repeat your worry until you’re bored silly. Take the troublesome thought that’s nagging at you and say it over and over, silently, slowly, for 20 minutes. It’s hard to keep your mind on a worry if you repeat it that many times. I call this the “boredom cure” for obvious reasons, but it sure beats feeling overwhelmed by anxiety.
Make it worse. When you try too hard to control your anxieties, you only heighten them. Instead, exaggerate them and see what happens. For instance, if you fear that your mind will go blank during a presentation, fake it intentionally in the middle of your next one. Say, “Gee, what was I just saying?” Notice how this makes no difference. It’s nothing to worry about, right? I did this at a lecture once and no one raised an eyebrow. (Perhaps they weren’t listening anyway!)
Don’t fight the craziness. You may occasionally have thoughts that lead you to think you’ll do something terrible or that you’re going insane (a client of mine who is an attorney kept imagining herself screaming in court). Remember—our minds are creative. Little synapses are firing away at random, and every now and then a “crazy” thought jumps out. Everyone has them. Instead of judging yours, describe it to yourself like it’s a curious object on a shelf and move on.
Recognize false alarms. That fear of your house burning down because you left the iron on has never come true. That rapid heart beat doesn’t mean you’re having a heart attack; it’s your body’s natural response to arousal. Many thoughts and sensations that we interpret as cues for concern—even panic—are just background noise. Think of each of them as a fire engine going to another place. You’ve noticed them; now let them pass by.
Turn your anxiety into a movie. You can let go of a worry by disconnecting yourself from it. One way is to imagine that your anxious thoughts are a show. Maybe they’re a little guy in a funny hat who tap dances and sings out your worry while you sit in the audience, eating popcorn, a calm observer.
Set aside worry time. All too often our worries show up unannounced, like constantly dinging e-mails, and we stop everything to address them—even if we should be doing something else. But what if you don’t respond right away? Try setting aside 20 minutes every day—let’s say at 4:30 p.m.—just for your worries. If you are fretting at 10 a.m., jot down the reason and resolve to think it through later. By the time 4:30 comes around, many of your troubles won’t even matter anymore.
Take your hand off the horn. You constantly check the weather before a big outdoor event. You replay that clumsy comment you made, wishing you could take it back. And, yes, you honk your horn in traffic. When you desperately try to take command of things that can’t be controlled, you’re like that swimmer who panics and slaps at the water, screaming. It gets you nowhere. Instead, imagine that you are floating along the water with your arms spread out, looking up to the sky. It’s a paradox, but when you surrender to the moment, you actually feel far more in control.
Breathe it out. You may notice that when your body is tense, you hold your breath. Focusing on breathing is a common but effective technique for calming the nerves. Where is your breath now, and where is your mind? Bring them together. Does your mind wander somewhere else? Call it back. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment.
Make peace with time. When you’re a worrier, everything can feel like an emergency. But notice this about all your anxious arousal: It’s temporary. Every feeling of panic comes to an end, every concern eventually wears itself out, every so-called emergency seems to evaporate. Ask yourself, “How will I feel about this in a week or a month?” This one, too, really will pass.
Don’t let your worries stop you from living your life. Many of them will turn out to be false, and the consequences of your anxiety—less sleep, a rapid pulse, a little embarrassment—are just inconveniences when it comes down to it. What can you still do even if you feel anxious? Almost anything.