208 — Coping With Anxiety: An Anxiety Toolkit for Fast Relief

When anxiety creeps in slowly (or skyrockets suddenly), you’re going to want fast relief. With the right tools, you can calm yourself down right away.
 
Anxiety is one of the most common mental health challenges, but often the advice given for managing it is long-term lifestyle changes that feel out of reach when you’re in a state of panic.
 
As a therapist, however, I often teach people fast-acting tools for coping with anxiety.
 
Some of the things I share in this episode are:
 

• Why overcoming avoidance is key to breaking the anxiety cycle and regaining control of your life.
• How to “change the channel” on your anxious brain to interrupt racing thoughts and ruminating.
• A simple breathing trick called “smell the pizza” that calms your fight-or-flight response instantly.
• The surprising power of ice water and the mammalian reflex to reset your nervous system.
• How creating a reverse worry list can trick your brain into reframing anxiety into excitement.
• Why scheduling time to worry so you put your anxiety in its place and stop it from hijacking your day.
• How to build a mental strength toolbox that will help you start coping with anxiety effectively today.

Key Takeaways:

• Anxiety is the most treatable condition but often remains untreated for years due to overwhelming lifestyle change demands.
• An ‘anxiety toolkit’ with science-backed strategies can provide immediate anxiety relief.
• Anxiety serves as a safety mechanism, but in modern contexts, it can trigger unnecessarily during non-threatening situations.
• Practicing fast-acting tools regularly can help mitigate stress responses, allowing for a calmer approach to daily challenges.
• Building a varied mental toolkit ensures preparedness for anxiety-inducing situations and fosters mental resilience.