Dealing with Anxiety: Productive vs. Unproductive Ways

Anxiety is something most of us have experienced at one point or another. In fact, did you know that anxiety disorders are the most common mental illnesses in North America? They affect an astounding 40 million adults, which is about 18.1% of the population every year. Now, considering that anxiety touches so many lives, it becomes crucial to understand how we can approach it. Because you see, there are ways to deal with anxiety that can either help us grow, learn, and evolve, or just mask the symptoms, offering only temporary relief.

Productive Ways of Dealing with Anxiety

Being productive about our anxiety means we’re using our experiences to learn more about ourselves—our body, our mind, and the intricate connection between the two. It means we understand that we have the power and the responsibility to bring about positive change. We’re not helpless, and even in the face of anxiety, we’re progressing and moving forward in our life’s journey.

Here are ten productive ways to manage anxiety:

1. Meditation: By focusing on the present moment, we can distance ourselves from overwhelming thoughts and calm our restless minds. Meditation teaches us the art of self-awareness, grounding our emotions and cultivating an inner peace that transcends external circumstances. Through consistent practice, we nurture resilience and a deeper connection with our true selves.
2. Mindfulness: This practice encourages us to be present in each moment, to be aware of our thoughts, feelings, and sensations without judgment. Mindfulness teaches us to navigate life with a heightened sense of clarity and acceptance, fostering a deeper understanding of our reactions and empowering us to choose responses that align with our well-being. By embracing the here and now, we cultivate a harmonious balance between our inner selves and the world around us.
3. Breathing Techniques: Deep, rhythmic breathing can center our thoughts and calm our nervous system. Learning breathing techniques teaches us the profound impact of intentional breath on our physiological and emotional states. Through mastery of our breath, we gain a powerful tool to anchor ourselves during moments of stress and uncertainty.
4. Dietary Changes: Consuming a balanced diet with reduced caffeine and sugar can have a positive impact on our anxiety levels. Learning to make dietary changes teaches us the intricate connection between what we consume and how we feel, emphasizing the importance of nourishing our bodies with foods that uplift and sustain our mental well-being. As we become more attuned to our body’s needs, we recognize the empowering role of mindful eating in our overall health journey.
5. Regular Exercise: Physical activity releases endorphins, which act as natural painkillers and mood elevators. Learning to exercise regularly teaches us discipline, resilience, and the transformative power of consistent movement on both our physical and mental states. Through this habit, we not only strengthen our bodies but also cultivate a mindset of perseverance and positivity.
6. Journaling: Writing down our feelings can provide clarity and perspective. Learning to journal teaches us the art of introspection and the value of documenting our personal growth. Through putting pen to paper, we establish a dialogue with our innermost selves, unveiling patterns, hopes, and aspirations that might otherwise remain hidden.
7. Setting Boundaries: Learning to say ‘no’ and managing our time effectively can reduce stress and subsequent anxiety. Setting boundaries teaches us the importance of self-respect, self-preservation, and the value of our energy and time. Through these limits, we cultivate healthier relationships with ourselves and others, ensuring that our well-being remains a priority in various life situations.
8. Engaging in Creative Outlets: Activities like painting, drawing, writing, or playing a musical instrument can be therapeutic and offer a safe space to express feelings. Engaging in creative outlets teaches us the transformative power of artistic expression, channeling our emotions into tangible creations that resonate with our soul’s language. Through art, we discover new facets of our identity and find cathartic release in moments of introspection and imagination.
9. Nature Therapy: Spending time in nature, whether it’s a park, beach, or forest, can have calming effects on the mind. Connecting with nature teaches us about the innate rhythms of life, grounding us in the simplicity and beauty of the present moment. Amidst the vastness of the natural world, we find perspective, rejuvenation, and a deeper appreciation for the interconnectedness of all things.
10. Guided Imagery: Visualization exercises, where you imagine a place or situation that makes you feel peaceful, can provide respite from anxious thoughts. Practicing guided imagery teaches us the power of our mind, emphasizing our innate ability to steer our emotions and find solace within our own thoughts. By conjuring serene landscapes, we harness control over our internal narratives and pave the way for healing and relaxation.
11. Joining a Support Group: Interacting with others who have similar experiences can provide comfort, understanding, and perspective. Participating in a support group reminds us that we are not alone in our struggles. Through communal support, we learn from others’ insights, foster connections, and create a space of mutual growth and healing.

Unproductive Ways of Dealing with Anxiety

Now, on the flip side, there are methods that, while they might offer temporary relief, don’t necessarily help us grow or address the root cause of our anxiety. These ways often lean towards merely ‘turning off’ the symptoms.

Here are ten unproductive ways to handle anxiety:

1. Medication: While they can be effective short-term solutions, they come with potential side effects and might not address the underlying issues.
2. Self-Medication: This can lead to dependency and often exacerbates anxiety in the long run.
3. Alcohol: Like self-medication, it offers temporary relief but can lead to greater problems down the line.
4. Recreational Drugs: These can distort reality and, in many cases, increase anxiety.
5. Constant Distractions: While distractions can sometimes be beneficial, always avoiding the issue can prevent us from truly dealing with our anxiety.
6. Isolation: While it’s okay to take time for oneself, constantly avoiding social interactions can increase feelings of loneliness and anxiety.
7. Obsessive Control: Trying to control everything in one’s surroundings isn’t a solution and can worsen the feelings of anxiety.
8. Procrastination: Delaying tasks can create a backlog of responsibilities, increasing stress and anxiety.
9. Negative Self-Talk: Being overly critical and constantly doubting oneself can perpetuate feelings of inadequacy and anxiousness.
10. Avoiding All Challenges: While it’s okay to retreat and rest, consistently shying away from challenges can hinder growth and keep one stuck in the cycle of anxiety.
11. Comparing Yourself to Others: In today’s digital age, it’s easy to fall into the trap of comparison, especially on platforms like social media. However, this can lead to feelings of inferiority and heightened anxiety.

While anxiety might feel overwhelming at times, remember that you’re never alone, and there are always ways to productively navigate through it. Embrace the journey, learn about yourself, and always know that you possess the power to make things better.