Managing Anxiety: 5 Therapy Techniques That Work
Written by Cassandra Curado
An anxious mind can create the most intricate and catastrophic worst-case scenarios. Though initially it may seem helpful to anticipate any future outcome, allowing anxiety to drive your behaviours can create overwhelming feelings and distress that are unmanageable. This blog post shares therapy techniques you can use to help manage your anxiety today, and how to find additional support through anxiety therapy in Oshawa.
Anxiety: Getting Stuck in the Quicksand
Imagine you’ve stepped into a pit of quicksand. You begin to panic as you start to sink deeper, while frantically trying to wiggle your feet out of the pit. Now imagine the quicksand is your unwanted and anxious thoughts. The more you allow your anxious thoughts to drive your behaviour, the more consumed you’ll feel by them as you struggle through these overwhelming feelings. So rather than giving into your seemingly endless anxious thoughts, you can manage your anxiety and free yourself from the quicksand by using different therapy techniques.
5 Therapy Techniques To Manage Anxiety
Cognitive Behavioural Therapy Techniques
Cognitive Behavioural Therapy (CBT) is strongly supported by research as a therapy intervention for managing anxiety. CBT considers both your thoughts (cognitions) and behaviours as target points for promoting adaptive thinking and wellbeing. Though CBT is a form of therapy that involves directly working with a therapist, there are some basic techniques you can try today to begin managing your anxiety.
With anxiety comes the endless cycle of negative and catastrophic thoughts. One CBT technique to combat catastrophic thinking is to reframe with realistic thinking. To do this, try keeping track of your thoughts in a journal and reframe any that are problematic.
Catastrophic Thought → “I’m such a failure and can’t do anything right.”
Realistic Thought → “I tried my best and I’m proud of myself. I’m only human”
2. Brain Rewiring
The human brain is like a sponge that is constantly changing and adapting based on your experiences. With each new experience your brain forms neural pathways, and as these experiences are repeated the more ingrained they become within your brain as a habitual response. For example, if you feel anxious every time you have to go to a work social event this will eventually become your brain’s default mode in these situations because of the neural pathways you’ve formed. So, to manage your anxiety you can work to intentionally build new neural pathways through brain rewiring techniques. Now I know brain rewiring sounds like the work of a mad scientist, but there are simple activities you can practice to ‘rewire’ your anxiety default mode and promote your wellbeing. The more you practice these activities the more they’ll be ingrained within your brain as the new default response to anxious thoughts.
Develop a New Skill → Trying something new that brings you joy can improve your ability to adapt and form new neural pathways to manage anxiety.
Examples: gardening, painting, writing poetry, playing an instrument
Physical Exercise → Releases endorphins and changes your neural pathways, which will boost your mood and reduce anxiety.
Examples: joining a yoga class, walking for 30 mins outside
Challenge Your Thoughts → Similarly to realistic thinking, challenging your thoughts can reframe the situation and encourage your brain to form new and adaptive ways of thinking.
Ask Yourself: Is there another explanation? What would I tell a friend who had this thought? What physical evidence do I have to support this?
3. Acceptance and Commitment Therapy Techniques
Acceptance and Commitment Therapy (ACT) helps manage anxiety through acceptance and change. As a method of therapy, ACT uses techniques that allow you to accept your negative thoughts and feelings, and engage in activities that support your goals. Some of these techniques include:
Embracing Present Moment → Consciously focus on your surrounding environment at this moment. Feel the sweat on your palms and the pain in your head as the anxiety spiral begins. Rather than ignoring these feelings or trying to psychoanalyze yourself, experience these sensations for what they are - a physiological experience.
Defusion Skills → Recognizing that thoughts are just thoughts; they aren’t tangible things that exist in your present world. Something as simple as singing your anxious thoughts in a silly voice can create a level of acceptance, separate you from these thoughts and reduce the power your mind gives them. Trust me when I say that singing “I’m sooo nervous” in your best Cher impression really helps to make light of the situation you fear most.
4. Mindfulness
Anxiety thrives as you dwell on past regrets and anticipate every future outcome. In doing so you aren’t able to embrace the present joys that surround you. On the other hand, mindfulness involves focusing on the present moment without judgement - an acceptance of ‘just being’. Practicing mindfulness is known to improve your mental, emotional and physical health as it reduces stress while allowing you to still experience your thoughts and emotions.
Simple Ways to Practice Mindfulness:
Paying Attention → Bring your attention to EVERYTHING that’s happening in the present moment; every sound, every smell, every sensation.
Example: Eating lunch - focus on the smells, the taste, the sounds and enjoy your meal in that moment rather than panicking about your work deadlines.
Mindful Breathing → Sit comfortably, close your eyes and take some deep breaths. Feel each breath move in and out of your body as your lungs and belly expand. If a thought pops into your mind, notice it and then return to focusing your attention only on your breathing.
Body Scan → This involves bringing your attention to each part of your body while sitting or laying down, noticing each feeling and sensation.
Try this 9-Minute Guided Body Scan to help manage anxiety
5. Grounding Exercises
Similarly to mindfulness practices, grounding exercises give you a moment to reconnect and anchor within the present moment rather than anticipating an unknown future. You can think of them as simple activities that can be done anywhere and anytime to reset your anxious mind.
Simple Grounding Exercises:
5-4-3-2-1 Exercise → Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste right now.
Categories → Choose a category and name as many things as you can.
Examples: Canadian singers, vegetables, or animals with 2 legs.
Affirmations → Saying affirmations can disrupt your negative thoughts and ground you into the present moment through positivity.
Examples: “I am safe,” “I am strong,” “I am proud of myself”
Progressive Muscle Relaxation → Repeatedly tense and then relax your fists. You can also do this by tensing and relaxing each part of your body, moving from head to toe.
Getting Support Today
Anxiety can feel like you’re trapped in a dark tunnel. You can see the light at the end, but no matter how hard you try your mind seems to be set with anxiety as your default mode. If you find yourself struggling to manage your anxiety you may want to consider reaching out for support. At The Relationship Agency our expert therapists in Oshawa specialize in anxiety therapy. Learn more about how we can help you manage anxiety today by contacting us or booking a free consultation.
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