Advertising
Advertising

How to Calm Down Anxiety When Your Brain is in Overdrive

How to Calm Down Anxiety When Your Brain is in Overdrive

We all experience anxiety and stress, and that’s a good thing. If we didn’t, we would not be human and would be unable to protect ourselves and our loved ones from danger.

For example, imagine that while driving you notice another car speeding, looking like it was going to run a stoplight. If you get anxious and experience a “flight or flight” reaction of what could happen, you will react quickly by stepping on the brake and might very well avoid an accident!

Although the above example shows that anxiety can be a friend in times of danger, often anxiety is maladaptive when it goes on overdrive long after the threat of danger is over. Some people cannot get themselves back to a calmer baseline as anxiety remains high – even though there is no longer any objective threat.

Anxiety on overdrive can make us actually feel sick, can cause us to hyperventilate, our hearts to race, while disturbing our concentration and our sleep and even can cause panic attacks.

Most often anxiety results from not actual threats, but our exaggerated fears of what might happen. When we are overly anxious, danger lurks in our minds and not from the outside.

“It would be awful if I goof up” “If I lose this job I might never get another job.” “If she leaves me, I couldn’t handle it.” “If I say something stupid in the meeting, people will think I’m stupid.” “It would be terrible if I make a mistake.” “I’m nervous that he’ll get angry at me.” “I can’t mess this up.”

Fears are usually more specific and realistic, while anxiety results more from our exaggerated thinking. Exaggerated thoughts of possible rejection, humiliation and failure lead to low self-esteem and extreme stress.

Getting caught up in “what ifs” rob us of a sense of self-empowerment and make us feel at the mercy of people and situations. No wonder why anxiety on overdrive leads to the development of anxiety disorders, such as generalized anxiety disorder, panic disorder, and social anxiety disorder.

How about you? Do you find your self-talk increases your anxiety more than it calms you down? Do you worry about things that are not really in your control, no matter how much you try?

The following are some ways to calm yourself when you find your anxiety is on overdrive.

1. Use deep calming breaths

Deep breathing is one of the most immediate steps you can take to calm anxiety.

When we are anxious, we tend to tense up, leading to rapid and shallow breathing. Using deep calming breaths can help us immediately calm down our physiological response to our racing thoughts. Deep breathing involves diaphragmatic breathing.

Advertising

Breathe slowly though your nose and release your breaths slowly through your mouth. Consciously extend your abdomen while taking deep breaths instead of taking shallow chest breaths.

How can you tell if you are breathing deeply? Put one hand on your stomach and one hand on your chest – when you breath in, the hand on your stomach should be moving up and down while the hand on the chest stays relatively still.

To help concentrate on your breathing, imagine a color as you breathe in and out.

Count slowly either forwards or backwards for up to the count of 10 as you breath in and as you release your breath.

Use a mantra you repeat on each breath, such as the word RELAX or CALM.

2. Identify distorted thinking

Most of our anxiety arises from our panicky thoughts that exaggerate danger, basically lying to us that awful things could very well happen.

When we believe our distortions, we cannot separate fact from fiction. Only by changing your thoughts can you change your feelings and quell excessive anxiety.

It is hard to “calm down” when your thinking is out of control! These are some things that might help you take charge of your thoughts:

Identify cognitive distortions. These are unhealthy thought habits that cause emotional distress.

Types of Distortions include:

  • All-or-nothing thinking, over-catastrophized thinking –“I can’t stand it “
  • Fortune telling – “I’ll never get over this!”
  • Mind reading –“He’s must hate me!”
  • Labeling – “I’m a loser.”
  • Shoulding – “I shouldn’t be so sensitive “

The Triple Column Technique introduced by Cognitive Behavor Therapy author Dr. David Burns in his book, The New Mood Therapy, uses cognitive distortions to help change distorted thinking to healthier thinking.

Using this technique, make up three columns on paper or on your computer:

Advertising

In the first column, write your anxiety-provoking thoughts, such as, “I’ll be alone the rest of my life.” 

In the second column, write the type of distortion. In this example, it would be all-or-nothing thinking and fortune telling.

In the third column, write a more rational and factual alternative such as, “I feel alone right now but that does not mean I will never find anyone – it is up to me to keep being open to new relationships.”

3. Practice cognitive defusion

Another way to distance yourself from your unhealthy thoughts causing extreme anxiety is to practice cognitive defusion techniques developed by Acceptance and Commitment Therapy (ACT) founder Steven Hayes.

When you “defuse” your thoughts, you look at them and observe them instead of looking from them, as if they were fused to your mind.

An example of cognitive defusion is changing “I am a loser” to “There I go again having the thought that I am a loser.” Notice in the first statement you believe the thought is true, and in the other you look at the thought.

Using visualizations to distance your thoughts can be helpful. For example imagine each anxious thought on various leaves in a stream, and watch them as they float away and disappear. Or imagine the thoughts written on clouds in the sky and watch them from afar instead of looking from them .

4. Be mindful

Most people think of mindfulness as the act of sitting quietly with eyes closed, breathing deeply in a meditative state. However, meditation practice is just one example of mindfulness.

Mindfulness rather is a practice that doesn’t isolate you from the world, but rather one that makes you more aware of yourself and the world in the present.

Simply put, mindfulness is the practice of nonjudgmental awareness.

Mindfulness is the experience of staying in the NOW.

When you are mindful, you accept things as they are, without judging whether they are good or bad, or how things “should” be.

Advertising

When you are mindful, you are open with your five senses to the world as it is, without distractions and rumination about the past or anxieties about the future.

Being mindful is with a “beginner’s mind” experience the present as if you were experiencing it for the first time.

5. Write it out

Whether you keep a journal or occasionally write out your thoughts, writing can be very therapeutic. These are some reasons why writing can be so helpful in quelling your anxiety on overdrive.

Writing things down on paper or on the computer helps you crystallize and eliminate unhealthy ways of thinking, replacing them with healthier alternatives.

By writing out your thoughts, you will gain the objectivity needed to recognize and change unhealthy perceptions.

Writing your thoughts down makes you face them and keep focused. It makes your thoughts and issues tangible in the real world rather than in the recesses of your mind.

Writing helps problems become more solvable. Just like with many math or physics equations, some problems are just too complex to figure out in your head.

6. Stay grateful and positive

When you are optimistic and have an “attitude of gratitude,” it is hard to feel too anxious.

Positivity is a choice and reminding yourself of what you have to be grateful for will limit negativity and out-of-control thoughts.

Positive People are empowered and limit anxiety by focusing on how they are in control of their emotions instead of feeling like victims.

When you focus on what you are grateful for instead of life’s “what ifs,” your focus is grounded on reality rather then what could happen or shouldn’t happen.

Consider keeping a gratitude journal and enter at least a couple entries each day of what you are grateful for. This grateful perspective is not compatible with anxiety on overdrive as a positive and grateful attitude creates mental calmness.

Advertising

7. Don’t go it alone

Research has shown that those people are happier if they have a strong sense of social support.

When you are anxious, reaching out for support and help can be very calming:

  • Call a friend and share your upset.
  • Seek professional help.
  • Find one person with whom you can self-disclose.

In times when you are less stressed is a time to work on building a support network.

8. Talk nicely to yourself

Anxiety is correlated with unhealthy thinking which often entails self-deprecation and self-criticism.

Berating yourself for being too anxious, for example, will only put kerosene on the fire of your anxiety.

Use self-compassion to be kind and nurturing to yourself. Instead of thinking “I am an idiot for getting so worked up,” reassure yourself as you would a friend with words such as “I don’t blame you for being so anxious – you’ve gone through a lot and I have faith I will get through it stronger and wiser.”

Replace words of discouragement into words of encouragement.

Instead of shaming yourself for being so anxious, show yourself some love and unconditional acceptance.

And last but not least, literally give your self a big bear hug!

The bottom line

With these eight tips to help you calm your anxiety when it is on overdrive, you will be well on your way to a happier and more positive life.

Practice these tips even in the absence of anxiety so that when anxiety goes on overdrive you will have the “muscle memory” to calm your anxieties so you can embrace your greatness to love yourself and love your life.

Aren’t you worth it?

Featured photo credit: Unsplash via unsplash.com

More by this author

Judith Belmont

Mental Health and Self-Help Author, Speaker and Skype/phone Mental Health Coach/Consultant

Feeling Like a Failure? 10 Simple Things to Help You Rise Again How to Calm Down Anxiety When Your Brain is in Overdrive

Trending in Mental Strength

1 7 Steps to Start Living Your Dream Life Right Now 2 The Lifehack Show Episode 11: Mindfulness and the Authentic Self 3 5 Ways to Make the Best Use of Extrinsic Motivation 4 How to Overcome Your Resistance to Change for a Better Self 5 How to Improve Self-Control and Be the Master of Your Life

Read Next

Advertising
Advertising
Advertising

Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

Advertising

2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

Advertising

This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

Advertising

6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

Advertising

Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

More About Boosting Memory

Featured photo credit: Pexels via pexels.com

Read Next