Anxiety is a common but unwanted feeling that can be compared to a smoke alarm, alerting us to potential dangers but also going off unnecessarily. Seeking support and developing tools to manage anxiety is important when the smoke alarm goes off frequently. Common thoughts, behaviors, and actions can trigger anxiety more frequently than necessary. Black-and-white thinking, avoidance, seeking reassurance, catastrophizing, negative self-talk, and people-pleasing are some of the behaviors that contribute to anxiety. These behaviors can be combated through grounding skills, mindfulness techniques, and seeking professional help if needed.
Black-and-white thinking, or all-or-nothing thinking, is a common unhelpful thinking pattern that contributes to anxiety. When situations are viewed in extremes and gray areas are not considered, anxiety can increase. Avoidance of situations that trigger anxiety can make anxiety worse over time. Instead of avoiding situations, it is recommended to incrementally approach them to build tolerance to discomfort for long-term anxiety reduction. Seeking reassurance from others or online sources can create a negative feedback loop that exacerbates anxiety in the long run.
Catastrophizing, or thinking about the worst-case scenario, can contribute to anxiety by overestimating situations and underestimating coping abilities. Challenging catastrophic thoughts with a focus on coping strategies and considering the best-case scenario can be helpful in managing anxiety. Negative self-talk can also fuel anxiety by reinforcing harsh and unhelpful beliefs about oneself. People-pleasing, particularly among women, can lead to self-neglect and poor boundaries, contributing to anxiety. Recognizing these anxiety-inducing behaviors and addressing them with grounding techniques, mindfulness practices, and professional help can help manage anxiety.
Grounding skills, mindfulness techniques, and belly breathing exercises can be beneficial in reducing anxiety levels. Naming anxiety-inducing behaviors as they occur and shifting focus to the present moment can help in becoming aware of and distancing oneself from unhelpful thoughts. Seeking professional help from therapists can provide deeper insights into underlying emotions that may be contributing to anxiety. Therapy can help in understanding emotions and behaviors better, leading to improved management of anxiety. Using online resources to find therapists near you, such as Psychology Today or Inclusive Therapists, can be a helpful step in seeking professional support for anxiety management.
