Intense Anxiety

There are times when anxiety can become very intense (not on the level of a panic attack, but just below it). Refer to the suggestions below when experiencing intense anxiety.

• Utilize a Relaxation Technique: The technique will be more effective if you have previously chosen one to practice regularly. Then, during times of more intense anxiety, you can use that practiced technique to more effectively calm your physical manifestations of anxiety.
• Physical Activity: Engage in some form of physical activity, such as a brisk walk, yoga, or dancing.
• Grounding Technique: Use your senses to ground yourself in the present moment. For example, notice the feeling of your feet on the ground, the sounds around you, or the sensation of the air on your skin.
• Journaling: Write down your thoughts and feelings to process and release them. This can help you gain perspective and feel more in control.
• Distraction: Find an activity to get your mind off the anxiety trigger.
• Identify and Challenge Anxious Thoughts: Ask yourself if they are realistic or helpful, and replace them with more positive, rational perspectives.
• Reach Out for Support: Talk to a trusted friend, family member, or mental health professional.