6 Ways to Hack Anxiety – and Make it Work FOR You!

Anxiety is, simply stated, always about our thoughts. Anxiety results from fear of something that might happen in the future. When you find yourself worrying about things that haven’t happened yet, recognize at that moment - anxiety is rearing its ugly head. Though it is normal to be concerned about future events, we can make your anxiety work for you rather than against you!

1. Anxiety can help you identify positive changes you need to make.

No one enjoys feeling stressed or anxious. It helps to remember that anxiety is simply a wake-up call that something needs to change. When you notice your heart racing, palms sweating, your mouth becoming dry, and a sense of uneasiness in the pit of your stomach – you might recognize that these symptoms are due to your mind becoming concerned about something -and your mind wants you to find a solution. Even though these are signs that your body is preparing you to be at your best, these sensations can feel unpleasant. Preoccupation with these sensations of anxiety can, in turn, create even more stress.

Try to avoid seeing anxiety through a negative lens, as something we need to fear or avoid. Anxiety is a normal part of the human experience, and just like with most other negative emotions, it is how we cope that ultimately determines how we face life challenges and conduct ourselves and in our relationships. Anxiety is energy, and we are looking to find the right balance. Too much and you become overwhelmed – or overwhelming. Too little and you are afraid to take risks -or may find it difficult to adapt quickly in an ever-faster changing world. In an evolutionary sense, anxiety arose due to imminent physical danger, where we needed to respond by fighting or fleeing to get out of harm’s way. It is a survival mechanism. In our modern culture, the danger is often due to fears about work, family, or personal issues rather than immediate danger. However, our bodies have not evolved a different strategy or response to our modern “dangers”. If we sense any threat or concern, our bodies react to it as if our lives are threatened. When you notice symptoms of anxiety starting to arise, try to avoid becoming hijacked by your reptilian brain by becoming aware of what is really worrying you. Then create a plan of action to deal with the source of stress. Are you telling yourself a story: “If I don’t do (x), then (y)?” If so, recognize the event is not the problem, but the story you are telling yourself. Challenge the story. One yogic tool is to learn to use the breath as a direct connection to calm the sympathetic nervous system and bring you to a state that encourages relaxation. Breathe deeply. Take a walk. Live in the moment. Meditation is a great way to study how your body and mind are reacting; it forces you to live in the present moment.

2. Anxiety can boost your performance.

If you are anxious about an exam or work presentation, take the time to thoroughly prepare. Practice your presentation or performance material. Imagine yourself doing it successfully and sense how that feels in your body. Notice the emotions and how your body responds to those emotions. Rehearse it with that same sense of success in mind, as if rehearsing or practicing the experience of success itself.

However, there are times when it’s difficult—or even impossible—to simply slow down and breathe to calm yourself mentally, because it isn’t consistent with what’s happening in your body. Trying to force it or pretend you’re calm can make you feel even more anxious.

One example of when anxiety is serving a purpose is when you need to perform, whether it be athletic endeavors, singing, dancing, or orating. See if you can change the way you are interpreting the sensations. Note that many of your physical reactions to excitement—increased heart rate, dry mouth, “butterflies,” etc.—are the same as when you are anxious. You can make a conscious effort to interpret what’s happening in your body as excitement rather than anxiety. If you are about to go on stage, you could think: "I am so nervous. What if I mess up? I will be so embarrassed!' OR, you could say to yourself: “I am so excited to show my audience what I have trained to do, to share this (fill in the blank: experience, emotion, information) with them, Perhaps make a difference in their day, their life.” Sensing the anxious sensations as excitement changes the script in your head and challenges the negative thoughts and interpretations. Interpreting the sensations in your body as something negative reinforces thinking negatively about yourself and your ability to cope with a situation, which in turn reinforces your anxious emotions and the likelihood of experiencing more uncomfortable sensations. Tell yourself that those anxious sensations serve a purpose. They help boost your physical and mental performance and, with practice, encourage you to feel more confident and composed—rather than signal an inability to cope with the current situation. This strategy won’t eliminate the anxiety, but it can help you think about your symptoms in a different way, which influences how you think and, ultimately, how you feel – and perform. Excitement feels much better and puts your mind on a different track. An attitude of excitement allows you to become aware of opportunities instead of just potential threats, which is in alignment with a mindset of success and leads to better performance outcomes. Remember that anxiety is reduced whenever you have a clear plan of action for dealing with stressful situations.

3. Anxiety can help you identify what is really important to you.

Have you ever noticed that you don’t get annoyed about things you don’t care about? Naturally, we usually feel concerned about people or events that we actually care about: our family’s safety, the job promotion, an exam, an interview. So if you notice a lack of enthusiasm or motivation for completing a project or task, note that your lack of effort might not be laziness, but that the task wasn’t important enough to you.

4. Anxiety can be an opportunity for self-growth.

Feelings of stress and anxiety are often the result of being unable to accept things as they are, of not wanting things to change, OR wishing they always would. Being stuck in traffic can feel stressful until you realize that it’s your thoughts driving the cortisol response. No one can control the traffic, the weather, other people’s behavior or responses, or the outcome of events. Let stress and anxiety be reminders to notice those patterns of thoughts and the resulting behavior and emotions. Allow yourself to let go of trying to always be in control. Remember that getting stressed will have absolutely no effect on the outcome anyway, so it is to your benefit to use these opportunities to become mindful of what you are thinking and feeling, to recognize what you can control or change -and to let go of what you can’t. Then allow that information to point you in the direction of self-discovery and transformation.

5. Anxiety can remind you to engage in self-care.

When anxious most people feel they don’t have the time to take a mental health break and go for a walk, read, listen to music, or whatever strategy they use to relax. However, it is in these moments that we need it MOST. Let the symptoms of anxiety become a catalyst-a red flag- for action that protects your health, rather than destroying it: prepare nourishing, healthy foods; engage in gentle exercise, meditation, or short yoga practice; allow time for a nap or good night’s sleep. Don’t put looking after your well-being on hold. Health is wealth, and if you don’t invest in your health when you are anxious and stressed you can be certain that you will be investing in illness.

6. Anxiety is not your enemy.

Use your anxiety and feelings of discomfort to help you make positive changes by listening to your body. Plan your strategies for dealing with difficult situations and emotions. Ignoring and suppressing them just encourages unhealthy patterns, behavior, and symptoms – and isn't even effective in the long-term. Avoidance or compensating behaviors, such as smoking, using drugs, drinking too much alcohol, or descending into a fog of electronic entertainment (television, computer, mobile) can become unhealthy habits. Even “healthy” habits can become problematic if they are used as avoidance, or in excess (over-exercising, over-eating, over-dieting). Remember that anxiety developed as a way to bring your attention to urgent threats, and to have you survive. Also recognize that compensating patterns have developed as a way to help you avoid thinking about things that need attention and often harm your health. Use the strategies mentioned to change your way of seeing anxiety, and of responding to it, so that you become healthier, not addicted; empowered, rather than avoidant. With planning, awareness, and using tools or strategies that you have learned, you can discover not only how to avoid the pitfalls of anxiety, but address the things you NEED to be concerned about while leaving you feeling calm, relaxed, confident, and with clarity of thought.

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