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There are a lot of tools approved by experts Anxiety managementDeep breathing, mindless distraction, and validation of your most disastrous thoughts. And many of them He does Really help.
However, “there is no one-size-fits-all approach.” Lauren Cook, Ph.Dclinical psychologist and author Generation Anxiety: The Millennial and Gen Z Guide to Staying afloat in an Uncertain Worldsays the self. “Meaning we (as providers) have to look at what works for the individual and be creative in trying different options.”
This means finding coping mechanisms that not only work in moments of crisis, but also reduce overall anxiety in the long term. In fact, some habits that may seem helpful only serve to reinforce episodes of anxious thinking over time.
Below, anxiety psychologists break down the most common “fixes” that tend to backfire—and more effective ways to calm yourself down instead.
1. You canceled plans.
It’s tempting to stay home when anxiety sets in, and sometimes that’s the right move. You don’t want to force yourself into situations that make you feel really overwhelmed, whether it’s a first date you’re dreading or an over-the-top concert with loud music and sweaty bodies.
He said that, making it a habit Skip plans It can actually worsen symptoms. “It’s often framed as self-care, but this is a classic form of avoidance,” says Dr. Cook. By repeatedly avoiding uncomfortable events — like calling in “sick” before every big meeting or rescheduling a dentist appointment over and over again — your brain learns that escape He is the solution.
What to do instead: Before you automatically say no (or hide from the group conversation), Dr. Cook encourages you to pause and ask: “If I went into this, would I feel proud of myself?” Giving a bridesmaid speech in front of hundreds of people may seem intimidating now, but once you get there, seeing your friend’s happy face will make it worth it.
Another helpful bowel exam that Dr. Cook recommends? Rate your anxiety on a scale of 1 to 10. A 4, 5 or 6 is stressful but often manageable, she says, while a 7, 8 or 9 may be stronger indicators to take a step back. The goal is not to go all-in, but to know the difference between the discomfort you can feel and the discomfort you shouldn’t ignore.
2. Turn to the Internet (or ChatGPT) for answers.
When you overthink it, it’s tempting to “solve” things right away by Googling suspicious symptoms or asking ChatGPT to decrypt ambiguous text from your situation. Although this coping mechanism is instinctive, Dr. Cook says, “It’s a classic anxiety reinforcer that makes people more alert.” What you’re really doing is giving yourself away A false sense of control And nutrition in Worst case scenario.
