Dr. Barton Goldsmith: Techniques to Reduce Anxiety

Fear can control us, but you have more power over it than you may think. Here are a few exercises you can do to feel better about yourself when you’re anxious.

If you are in a relationship, you can do this exercise with your partner. You also can do it with any caring person in your life who is a good listener.

• Step 1: Talk about the worst-case scenario. Get all your feelings and fears out on the table. Be sure to discuss what you’d do in the worst-case scenario and how serious the consequences would be.
• Step 2: Talk about the best-case scenario, and revel in all that it could bring you. Take a moment to really soak in all of the positive changes that may happen.
• Step 3: Look at what’s most likely to happen. While you can’t know for sure, it’s reasonable to expect that most outcomes fall somewhere between the worst- and best-case scenarios. Remember that the results are also largely dependent on what you make of what happens.

Going through this process will decrease any anxiety you may be feeling and help you embrace the positives in your life. Here are some other things you can do.

Some people take supplements like fish oil or drink chamomile tea to help them relax. Daily exercise is also a great anxiety reducer. Meditation can also be helpful if you would rather be less physically active.

Events you see on TV or read in the papers may trigger your anxiety. I’m not suggesting you go live in a cave, but if you are having a nervous day, it might be best to do something more pleasant than watching the news.

Being by water or in nature is very calming for many people. Sometimes reading a book by the pool can be as good as going to the mountains. The trick is to find and then remember the places that make you feel most peaceful, and the next time anxiety hits you, find a quiet spot and just imagine yourself back in your peaceful place. I know it sounds simple, but it works very well.

When I wake up in the morning, the first thing I do is a brief meditation. Simply visualizing a peaceful day ahead and reminding myself that I am safe are helpful little tools that can make the difference between an anxious day and one of tranquility. I use this meditation technique throughout the day whenever necessary.

You don’t have to be a victim of anxiety. If these exercises don’t give you enough relief, please see a medical professional. Many medications can be helpful, and even if you don’t like the idea of pills, just talking with a doctor can be reassuring.