From Panic to Peace: How to Break the Cycle
Are you constantly restless, catastrophizing, and can't seem to stop overthinking? There could be underlying reasons why you're always feeling this way, and it's important to understand them so they don't take complete control of your life. From poor sleep to doomscrolling and everything in between, here are 10 reasons why you're always anxious—and 10 coping techniques that can help calm you down.
1. You're Constantly Stressed
Whether from work or school, constant stress can ramp up anxiety. You might be juggling multiple deadlines, tasks, projects, and clients, and if you're not giving yourself proper breaks in between, you could easily experience burnout.
2. Poor Sleep
Not getting enough sleep can also exacerbate anxiety. When you don't allow your brain and body proper rest, you're more irritable, lethargic, and easily overwhelmed. Anxiety may also keep you from sleeping, which only keeps the loop going.
3. You're Drinking Too Much Caffeine
Coffee, tea, energy drinks, and even chocolate could be causing your anxiety. Caffeine can make you feel jittery and restless, which may trigger other symptoms that cause you to panic. If you see a pattern between your anxiety attacks and your morning cup of Joe, it's best to cut back on your consumption.
4. You Overthink
You might sometimes second-guess yourself, but if you're always overthinking every little thing you—or someone else—said or did, you're only making things harder on yourself. These racing thoughts not only increase stress (and anxiety), but they may also prevent you from getting a good night's rest.
5. You're Doomscrolling
With social media and digital screens being so prevalent in our current everyday lives, it's almost impossible to avoid doomscrolling, or the act of spending excessive time online consuming negative content. The more you do it, the more it can reinforce unpleasant thoughts and feelings.
6. You're Surrounded By Toxic People
If you're surrounded by friends and family who constantly knock you down instead of supporting you, you're likely to be more anxious as well. After all, it's important to have a trusted group of people who are there to inspire and cheer you on, and celebrate your successes.
7. You Lack Confidence
When you lack confidence, you let the negative voice in your head that criticizes your every move take control. You might compare yourself to others and pick at your flaws instead of focusing on your strengths, which only makes you more insecure, self-conscious, and anxious.
8. You Neglect Self-Care
Neglecting self-care only further worsens feelings of anxiety and self-doubt. So, if you're skipping meals, skimping on sleep, not allowing yourself proper breaks, or disregarding your hard work and efforts, you'll soon run out of gas, which won't help you battle against stressful thoughts.
9. You're Skipping Meals
It's important to eat healthy, balanced meals three times a day. Skipping any one of those meals will take a significant toll on your energy levels, making you more susceptible to irritability, fatigue, and anxious thoughts and feelings.
10. You Have a Negative Mindset
If you're the type of person who catastrophizes every single thing, finding problems in places where there are none and dreading the worst-case scenario, you'll make your brain believe that anything that can go wrong will go wrong. That's not a healthy mindset to have, and it's no surprise it'll only spike your anxiety levels higher.
What, then, are some healthy coping mechanisms that can help you get through your anxiety? Let's jump into 10 ways.
1. Practice Deep Breathing
Practicing deep breathing not only helps calm down your racing heart, but also your anxious thoughts as well. Try inhaling through your nose for four seconds, holding for four, then exhaling through your mouth for eight. Repeat as needed until you feel more in control again.
2. Try Grounding Techniques
Other than breathing exercises, you can also try grounding techniques. A popular method is the 5-4-3-2-1 exercise: find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
3. Distract Yourself
Sometimes, it might help to distract yourself to break out of your racing thoughts. You can watch a TV show, talk to someone you trust, or engage in a hobby. Concentrate naturally on the activity you're doing instead of giving your anxiety power.
4. Do Yoga
Yoga is a form of meditation, and is a great way to move your body without stressing it out with intense exercise, like cardio. Lay your mat in a quiet room or a flat place outdoors, and practice calming motions and movements until you feel like yourself again. It helps to make a habit out of it, too, such as doing yoga every morning after waking up.
5. Listen to Music
Listening to calming tunes may help ease (or drown out) anxious thoughts as well. You can even listen to a podcast or an audiobook if hearing someone speak works better. This technique can come in handy at any time of the day, but may be especially more helpful at night.
6. Read a Book
More of a reader than a music listener? Break out your favorite books! Again, this may help best before bed and encourage better sleep hygiene. Instead of scrolling on your phone, turn it off an hour before sleeping and read a few chapters of a novel. This may calm you down and relax your brain, allowing you to fall asleep naturally.
7. Go for a Run
It might sound contradictory, but sometimes, to calm a racing heart is to get it pumping harder. Why? Physical activity helps burn off excess adrenaline and can remind you that you're not in a threatening situation. So, next time you feel anxiety bubbling up, tie up your sneakers and go for a run!
8. Challenge Your Negative Self-Talk
Don't let that negative voice in your brain win. Every time you criticize or have a negative thought about yourself, challenge it. Are those criticisms true, or are you just being too hard on yourself? By reframing your perspective and focusing on your strengths and efforts, not your flaws and failures, you'll build a healthier mindset.
9. Journal Your Thoughts
It may help to release your thoughts by jotting them down, and that's what a journal is perfect for. Every time you feel your anxious mind take over, write down how you feel and allow yourself to process through those emotions carefully. Think of it as a safe space to release and externalize your thoughts.
Marcos Paulo Prado on Unsplash
10. Talk to Someone You Trust
Sometimes, just hearing the voice of a friend, family member, or someone you trust can ease feelings of anxiety. They can offer a non-judgmental ear and help you sort through your thoughts so they don't feel as overwhelming. However, it's also important not to rely on them as a substitute for a therapist—a licensed mental health professional will be better equipped to guide you through ongoing struggles.
