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6 Proven Ways to Crush Anxiety That Your Therapist Won't Tell You

6 Proven Ways to Crush Anxiety That Your Therapist Won't Tell You

Plus top 3 anxiety mistakes you're probably making (and how to fix them)

Sol TV
September 19, 2024

🎉 TL/DR: Top 3 Short-Term Anxiety Antidotes That Backfire

🍏 Sol Bites: 6 Alternatives When Dealing With Anxiety

🤝 Anxious AF? 3 Ways to Make Friends with Your Inner Over thinker

💡 Words of Wisdom

There’s no shortage of advice on how to lessen anxiety. Still, many of these suggestions share one critical flaw: They provide some short-term relief, but they also exacerbate anxiety in the long run.

TL/DR: Top 3 Short-Term Anxiety Antidotes That Backfire

1) Thinking about something else.

Distraction can alleviate your anxiety temporarily, but by using it as an immediate escape, you signal to your brain that the anxiety is a threat. This creates a cycle in which you become anxious about future anxiety episodes.

2) Just breathing.

Breathwork can serve as a helpful exercise; however, as with the distraction tactic, using it to relieve anxiety instantly inadvertently signals to your brain that experiencing anxiety is unacceptable. This can foster feelings of shame about your anxiety, ultimately intensifying it over the long term.

3) Popping a pill.

Selective Serotonin Reuptake Inhibitors (SSRIs) and Selective Norepinephrine Reuptake Inhibitors (SNRIs) are often prescribed to treat anxiety. Other medications like benzodiazepines can also be used for short-term relief, but benzos come with a big risk of dependence.

Sol Bites: 6 Alternatives When Dealing With Anxiety

If you’re dealing with chronic anxiety and want lasting relief, consider trying these alternatives:

1) Stop labeling yourself.

Our thoughts shape our realities, so if you continually call yourself "an anxious person" or "a worrier," it's no surprise you consistently feel that way. Your self-talk style is a choice; adopt kinder, more balanced language towards yourself.

2) Express your true desires.

If you wrestle with chronic anxiety, you’ve likely developed a habit of not asking for what you genuinely want. Perhaps you fear other people’s reactions, or maybe you're hesitant to acknowledge your true desires. Nonetheless, chronic anxiety will persist until you learn to be more assertive.

3) Observe your anxious thoughts, but don’t engage.

Everyone experiences worry, but that doesn't mean you have to dwell on them. Train your mind to observe your thoughts without getting caught in them, and practice redirecting yourself from unproductive self-talk.

4) Embrace tolerance over coping.

When you instantly turn to coping mechanisms to avoid or eliminate anxiety, you inadvertently train your brain to fear it, leading to greater anxiety over time. Instead, cultivate acceptance and tolerance of your anxiety. To truly liberate yourself from anxiety, you must be willing to experience it.

5) Learn to say no.

Chronic anxiety often stems from having poor boundaries. Unless you tackle the underlying issue, your anxiety will continue to resurface—it's sending you a crucial message that you need to hear. Your anxiety is signaling a critical message that you need to hear.

6) Get comfortable with uncertainty.

While not knowing how something will turn out can be unsettling, constantly evading the feeling will only escalate your fear of even minor uncertainties. Given that life is inherently a mystery, this habit will lead to heightened anxiety. Instead, learn to embrace uncertainty rather than attempting to exert control over it.