3 Steps to Begin Managing Your Anxiety

Managing Anxiety

You’d heard of it in passing, but seriously never thought it would happen to you. But on a Wednesday evening, about 5:37 pm, while waiting in a grocery store line, you suddenly began to feel anxious, panic-stricken, out of sorts. So unlike your normally upbeat self. Then came the shortness of breath, damp forehead, palpitations and feeling of moisture in your armpits.

Somehow, you managed to pay for your food-items without any undue histrionics. But the next week, to your astonishment, you experience this malaise again. Is this normal? In this article I will provide 3-steps to help you cope with the Am I Going Insane malady that can creep up on us when we least expect it.

Noticing The Signs

What causes this sudden panic within us? Many people first start to feel faint and then notice their breathing heavily. Followed by a feeling like their in a rapidly closing tunnel, called tunnel-vision. If they’re not able to calm themselves, they will have an overwhelming feeling of wanting to escape the location.

It’s Cause

Anxiety is a type of panic disorder. The factors can be environmental, such as:

  • Job-related stress
  • Uncomfortable social situation
  • Genetics
  • Adverse reaction to medication
  • Your brain chemistry


And sometimes, it could be too much internal self-talk and over-thinking of the worst possible outcome of a given situation.


Here Are 3 Steps To Begin Managing Your Anxiety


 Recognize that you’re actually having a panic attack. Acknowledge that you’re having a panic attack, which is temporary and NOT a heart attack. In the military it’s similar to what they call, situational awareness. This will help you cope better knowing that you can weather this small crisis. Know this too shall pass. Ride it out. Got it? Okay, let’s move on.


Confront the fear. This works best when you’re with a trusted friend. Stand and wait for it to happen, long enough to discover (you’ll be surprised the first time) that nothing bad will happen. Your confident should offer encouraging words to help you breath through those first few seconds. Those first terrifying seconds will pass within minutes. Practice this one often and before you know it you won’t need a chaperone. You’ll have the confidence of knowing you can call on this internal tool when needed.


 Channel your focus elsewhere. If you happen to be with a friend, talk to them. If you’re alone, strike up a conversation about anything. The key thing is to talk out loud. Since people love to talk, especially about themselves, you will find a ready source of candidates here.


We live in a complex world today. If we give too much thought about it, we could easily work ourselves into a tizzy. Want to save a few bucks and trips to the therapist? Keep this article in a safe place on your hard drive. Re-read it when you need a refresher on how to cope with these changing times. You’re very well-come.

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