If you want to know how to control anxiety, Coach Lee shares powerful steps to get your anxiety under control so that you can live the life you want to live. A life and relationship coach of twenty years, Lee draws from vast experience both personally and with thousands of clients in addition to a myriad of certifications.

 

Listen to this podcast all the way through to learn how to calm your anxiety and panic attacks so that you feel some control again. To book a coaching call with one of Coach Lee's anxiety coaches, visit https://myanxietypeace.com.

 

Accompanying article at: How to control your anxiety

On Medium at: "Learn how to control your anxiety"

On YouTube at "How to control my anxiety"

 

Navigating Anxiety: Practical Strategies for Control

Introduction:

Hello, I'm Coach Lee, and today I'm going to walk you through effective techniques to manage and control your anxiety. Often, we try to battle our anxious feelings, but this resistance only strengthens their grip. Instead, let's adopt a more insightful approach to understand, address, and navigate anxiety.

1. Acceptance Over Resistance:

Fighting anxiety is like adding fuel to the fire. It increases your stress and makes the feeling more formidable. Accept that it's part of your current experience. Observe its presence, feel where it resides in your body, and understand its nature. By observing rather than opposing, you minimize the struggle and reduce one layer of the problem.

2. Identifying the Cause:

Understanding the root of your anxiety is crucial. Reflect on what specific situations, thoughts, or expectations are triggering your anxiety. Is it something tangible and present, or more about uncertain future events? Pinpointing the cause helps in addressing it directly and forms the basis of your action plan.

3. Creating a Worry List:

Instead of pushing your anxious thoughts away, list them. This tangible act of writing down your worries serves two purposes: it helps you confront and organize your thoughts and provides a physical reminder that you can manage and refer back to. This list becomes a tool for reflection rather than a collection of abstract, unmanageable fears.

4. Scheduled Worry Time:

Allocate a specific time each day dedicated to worrying. This might sound counterintuitive, but it allows you to contain the anxiety within a controlled environment. During this time, permit yourself to fully delve into your worries without judgment. Outside this time, remind yourself that you've designated a special time for these thoughts, allowing you to focus on the present moment outside of this period.

5. Stopping Anxiety in its Tracks:

When you sense anxiety creeping up, gently remind yourself that now is not the scheduled time. Assure yourself that there will be a time and place to address these feelings fully. This method helps prevent anxiety from spilling over into every aspect of your life, helping maintain a sense of normalcy and control.

6. Solo Worry Sessions:

Try to conduct your worry sessions in solitude. Other people might inadvertently escalate your anxiety or try to solve your worries for you, which isn't always helpful. Alone, you can face your thoughts directly and process them without outside influence, leading to more authentic and effective introspection.

7. Questioning Anxiety:

Regularly challenge your anxious thoughts with positivity or alternative outcomes. Even if you don't fully believe what you're countering with, the act of considering other possibilities creates a mental space for doubt against the anxiety and slowly chips away at its validity.

8. Do You Have a Plan?

For each item on your worry list, ask yourself, "What's my plan for addressing this?" Plans provide structure and a sense of control. They turn intangible fears into actionable steps. And when you resolve an issue, physically crossing it off your list provides a sense of accomplishment and relief.

9. Reflect on Past Triumphs:

Remind yourself of the times you've suc