Sunny Wellness of Honey

6 minutes read time

Let’s talk about what anxiety is for many people. Humans are unique, and every person’s experience of anxiety is different, but there are certainly commonalities. Anxiety is more than occasional worry—it’s an energy in our lives that can feel all-consuming, persistent, and physically exhausting. One question that comes up often is the difference between anxiety and worry. Worry tends to be focused, specific, and related to a particular situation, whereas anxiety can feel broader, more diffuse, and often remains even when immediate stressors subside. Anxiety isn’t just a mental state; it often shows up physically, impacting our entire system.

Research on anxiety offers insights into its root causes and effective methods to manage it, and a few of these findings might surprise you. Let’s explore some less commonly discussed ways of managing anxiety that draw from science-based practices. I’ll also share some techniques grounded in practical, evidence-based methods for reducing the mental and physical impact of anxiety.

1. Understanding the Physical Energy of Anxiety

One of the fascinating findings in anxiety research is its close connection with our body’s energy system. Anxiety activates our body’s “fight, flight, or freeze” response, a mechanism meant to protect us in moments of danger. However, when this system is frequently triggered by daily stressors or our own thoughts, it creates a constant state of heightened alertness. Anxiety becomes a force that affects not just the mind, but also the physical body, leading to tense muscles, faster heart rate, shallow breathing, and sometimes fatigue from holding this energy over time.

To calm this response, techniques that reconnect the mind and body can be powerful tools for self-soothing. Try taking note of your physical symptoms first before addressing the anxious thoughts themselves. Practice exercises that ground you in the present moment, such as intentionally slowing your breathing, relaxing your body from head to toe, or placing one hand on your chest and one on your belly to focus on deeper, diaphragmatic breaths. These exercises help shift your body’s energy back to a more relaxed state, making anxious thoughts easier to manage.

2. Redirecting the “What If” Mind

One of anxiety’s favorite tricks is posing “what if” questions that spiral quickly into worst-case scenarios. But rather than trying to stop these thoughts (which can often make them stronger), try a strategy of redirecting the thought. This involves focusing on something tangible you can do in the present moment rather than getting caught up in hypothetical fears.

One effective way to start is to pause and ask, “What is within my control right now?” For instance, if you’re anxious about a presentation at work, redirect this “what if” energy into concrete actions you can take to prepare. You might practice your speech, review materials, or write out supportive phrases that help you remember your skills. This gentle redirection turns anxious energy into productive action, allowing you to manage the root of your fear rather than getting lost in future-based anxiety.

3. Practicing Self-Compassion as an Anxiety Management Tool

Interestingly, self-compassion has been shown in research to reduce the intensity of anxious responses. Anxiety often comes with critical self-talk, where we feel frustration or even shame for having these feelings. Learning to accept anxiety as a natural part of human experience (rather than something to eliminate or hide) is an essential step in lessening its grip.

When anxiety shows up, instead of judging yourself for feeling anxious, practice showing yourself the same kindness you would offer a close friend. This could mean reminding yourself, “It’s okay to feel this way” or “I’m here for myself.” Research shows that self-compassion doesn’t just improve mental well-being; it also helps lower stress hormone levels and makes it easier to calm anxious reactions over time.

If you’re interested in the science behind self-compassion and its connection to anxiety, Dr. Kristin Neff’s work here provides a wealth of information and practical exercises to get started.

4. Adding Movement-Based Strategies

Because anxiety lives in both the mind and body, movement can be one of the most effective ways to process it. Physical activities, whether it’s a gentle walk, yoga, or even dancing around your room, help the body discharge the stress hormones that build up during periods of anxiety. Research shows that people who incorporate regular movement into their lives tend to report lower levels of anxiety over time, likely because movement helps metabolize these chemicals and gives the body a chance to recalibrate.

It’s especially useful to pair movement with attentive awareness. For example, during a walk, pay attention to each step, or focus on the way your body feels in motion. These practices not only help calm the mind but also make the experience of moving more grounding, helping to restore a sense of calm.

5. Building Emotional Tolerance through Visualization

One approach less commonly talked about but powerful for building resilience is visualization. When practiced regularly, visualization can prepare us to handle anxiety-provoking situations with greater ease. It involves creating a mental image of yourself successfully managing a challenging scenario that often triggers your anxiety.

This technique can be a comforting reminder of your ability to cope. Try to imagine yourself in a situation that typically makes you anxious, but this time picture yourself feeling calm, handling each part with confidence and self-assurance. Even imagining yourself taking a deep breath or calmly speaking in a meeting can create a sense of preparation, and research shows that mental imagery can prime the brain for similar real-life situations, lowering stress when those moments arrive.

6. Recognizing that Managing Anxiety is a Process, Not a Cure

Finally, it’s important to remember that managing anxiety is an ongoing process, not a “one-size-fits-all” solution. Anxiety is a part of the human experience, and while there are ways to manage it effectively, it’s unlikely that anyone can simply remove anxiety from their lives. Embracing a compassionate perspective and giving yourself credit for each small step forward is crucial. Over time, these small, consistent actions—whether grounding exercises, movement, or practicing self-compassion—can gradually reduce the intensity of anxiety’s impact on your life.

For a deeper dive into anxiety management and evidence-based strategies, you might explore resources such as the National Institute of Mental Health’s guide on anxiety here or a review of anxiety reduction techniques by the American Psychological Association here.

Anxiety may be a powerful energy, but with consistent, intentional practices, you can shape that energy into something that works for you, helping you reclaim a sense of calm and control in your everyday life. Remember, it’s not about making anxiety disappear; it’s about learning to handle it with greater ease and resilience.