This brings you back to the present and switches off the “autopilot” of anxious thoughts.
Work with cognitive distortions. Anxious thoughts are often distorted: “all or nothing”, “catastrophizing”, “mind reading”. Ask yourself: “What does reality say? Is there evidence for this fear?” Write down your thoughts and check them for objectivity.
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Limit your consumption of news and social media. A constant stream of anxious information overloads the brain. Set a time frame: 15 minutes in the morning, not before bed. Turn off notifications.
Speak to yourself kindly, as if you were talking to a loved one. Instead of “You are weak” – “You are experiencing anxiety, and this is normal. You can handle it.” Self-compassion reduces cortisol levels and strengthens internal support.
Keep a mood journal. Write down: time, what you felt, what preceded it. After a week, you will see triggers: certain situations, people, thoughts. This gives you the opportunity to prepare or avoid.
Don’t avoid situations out of fear. Avoidance increases anxiety. Small steps are better. Want to talk to your boss, but are afraid? Write a message, then drop by the office just to say hello. Gradually approaching reduces fear.
And finally, seek support. Sometimes willpower alone is not enough. A psychologist will help you understand the roots of anxiety, teach you techniques, create a safe space. This is not a sign of weakness – it is self-care.
