One
It’s okay to get anxious, and a lot of times it's about expectations - I expect this to happen, or I feel like I'm expected to do this.
Evaluate how many things you feel obligated to do versus how many things you actually want to do. If you find yourself doing more obligations than wants, a lot of anxiety is going to come from that.
Two
Another way to cut down on anxiety is to not give it time, because the more time you give it, the bigger it's going to get and lead to those spiraling or intrusive thoughts. So, don’t put off getting things done.
Three
Understand the difference between chronic anxiety versus acute anxiety. With chronic, you may be anxious all day whereas acute is having an anxious moment.
For chronic anxiety, going for a walk is almost always the best move.
For acute anxiety, a favorite coping skill is known as the amphibious response. Let cold water run on your wrist for about 20 seconds. It decreases your heart rate and regulates breathing.
ArborCounselingCenters.com