How To Deal With Anxiety: 3 Simple Steps To Cope

How To Deal With Anxiety

Are you struggling with anxiety? Wondering how to cope with intrusive and ruminating thoughts? Here are three simple steps that can help you deal with your anxious thoughts and improve your mental health.

The fall after I finished college, I moved to New York City to study acting. A year in, life was a blur of acting classes, auditions, and working as an administrative assistant for a scientist.

One day I received a call from my former university informing me that I still had an “incomplete” on my transcript and that if I didn’t complete the course work and get a grade turned in, I might have to re-take the course. I assured them I would look into this, set down the phone, and panic set in.

My degree was listed on my resume. Everyone in my life (including my parents, who had paid for my education) believed I was a college graduate. How could I have let this happen? It affirmed every negative thing I believed about myself: I am spacey. I am irresponsible. I am incompetent.

The truth was, while I was pretty spacey, I had turned in all the coursework. I had taken an incomplete because of a family emergency right at the end of the semester but had turned in the final project two weeks later. The professor hadn’t turned in the grade.

After skipping the graduation ceremony might I have questioned why I didn’t receive my diploma in the mail as expected? Yes. Was it my job to follow up and prod the professor? No question! But I was so paralyzed by my dread around dealing with this, so focused on what it said about my character, that I just shut down and proceeded to do nothing to solve this problem for a year. Okay, 18 months.

  • Have you had the experience of avoiding a problem all day, only to stare at the ceiling at night, ruminating and worrying?
  • Have you resolved to take meaningful action on some intractable issue only to lose your nerve when the time comes, letting another day pass without making the appointment, finishing the task, or having a hard conversation?
If you have high functioning anxiety you may
How To Deal With Anxiety: 3 Simple Steps To Cope

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The truth is, operating this way costs you a lot. Unfinished business creates open loops of anxiety that slowly drain you of energy and contentment, and hurt your ability to focus and be present. It also takes a physical toll, either because you are constantly stewing in a low-grade stress response, or because of lack of sleep, or because you use food or alcohol to numb out and quiet your mind. Long-term avoidance is paradoxically really hard work! There is a better way.

Here’re Three Simple Steps To Cope With Anxiety

1. Make A Dread List Of Everything In Your Life You Are Avoiding.

Take your time with this, and really try to get everything out on the page. There might be one big bold problem, and a few smaller ones or a whole list of things that make you squirm and cringe. It doesn’t matter.

You might have to “leave marriage” and “make Ikea returns” on the same list. Just getting everything out on the page will help you start to feel in control. Pick the thing you are going to work on first, either because solving it will have the most impact or because you can act on it right away.

Nothing Diminishes Anxiety
How To Deal With Anxiety: 3 Simple Steps To Cope

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2. Tell Someone Supportive What’s Up.

This helps in multiple ways. I often say in therapy we are shining light in dark places. So often when you finally share your secret you are met with so much compassion, validation, or even loving bewilderment, that the volume of the problem is turned down by 50 percent just by virtue of saying it out loud.

In my case, I finally told my friend Helen, and because a personal narrative of intractable spaciness, irresponsibility, and incompetence didn’t distract her, she instantly saw this as a clerical problem, not as evidence of a fundamentally disordered mind.

She was legitimately confused about all my hand-wringing around this. Seeing the problem, and myself, through her eyes helped a lot.

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Tonya Lester

Tonya Lester, LCSW, is a psychotherapist in Brooklyn, NY. She graduated from New York University with a Master's degree in Social Work. Her post-graduate training includes a fellowship at Psychoanalytic Theory at the Institute for Psychoanalytic Theory and Research (IPTAR) and supervised practice in Psychodynamic Therapy under Drs. C.E. Robins and John Broughton. She completed training in IFS with Dick Schwartz, Nancy Sowell, and Pam Krause. Her training in Acceptance and Commitment Therapy (ACT) was with John Forsyth, Ph.D. She studied RLT with its creator, Terry Real. Additional writing and resources, such as journal prompt and values work, are available at Author posts