What to Do When Anxiety Takes Over

When anxiety takes over, it can be so challenging to know what to do. It can feel heavy and overwhelming, making it hard to focus enough to relieve it.

I don’t think I’ll ever fully get rid of anxious feelings. I still have weeks when anxiety takes over and I struggle to get out of it. However, I continue to move past it faster and faster.

Just a reminder – your feelings are valid. It can be easy to feel guilty when anxiety hits and affects your relationships, life, work, and productivity. It’s something so many of us go through, so you’re not alone.

Real Quick

Take a deep breath, hold for a few seconds, and slowly exhale. Relax your jaw and loosen your shoulders. Let the tension around your chest and heart release.

When Anxiety Takes Over

It Feels Like You’re Stuck

It has taken some time for me actually to acknowledge when anxiety is about to strike. Staying mindful and present in your day-to-day life can help you to notice when something triggers your anxiety. When you can catch the trigger before anxiety takes over, you may be able to dismantle it.

If you have anxiety, this won’t always be the case. Sometimes, things can trigger us, and we don’t even realize it. When this happens, do your best to get in the habit of saying, “This is anxiety. It’s just temporary; it will pass.”

Your Heart Sometimes Races

Even if something barely triggers me, I can usually feel it in my chest. Sometimes it feels like a hot sensation throughout my chest, sometimes I can intensely feel every heart beat, and other times, my heart races.

This can be scary, and even if you have had multiple anxiety attacks, it can still create worry. Many people (myself included) feel as if they’re having a heart attack.

By reminding yourself that it’s temporary, you can calm your thoughts a little bit. It’s not a magic cure, but it will help you get a grasp of it.

What to Do When Anxiety Takes Over

Breathe

You’ve probably heard to do this about a million times by now, but it’s essential. Do your best to slow down, take deep breaths, and relax your body.

Splash Cold Water on Your Face

This is something that personally helps me. The shock of the cold water can redirect my attention (and anxiety) to that feeling rather than the feelings of anxiety.

I also like using an ice roller on my face and neck. Not only does this help with anxiety, but it’s good for your skin. Win-win!

Use a Weighted Blanket

Not going to lie, I waited a long time before purchasing a weighted blanket. I was nervous that it would make me feel trapped and claustrophobic.

Now, I sleep with my weighted blanket almost every night and have used it to help with multiple anxiety attacks.

It feels like a warm, gentle hug. That’s the only way I can think to describe it. Normal blankets really don’t do it for me anymore; I’m never going back.

Journal

When your brain is racing, it can be hard to keep up with your thoughts. Freehand write everything on your mind and work it out on paper. This way, you can keep your thoughts and feelings organized.

Think of it like transferring your thoughts from your mind to the paper. Instead of keeping it locked in your brain, you’re setting it free, and are able to sort it out.

If you struggle to freehand journal, then check out this workbook. Not only will it help you out when anxiety takes over, but can help keep you present so that you can be proactive against it.