If you’re struggling with frequent anxiety, it may help to know that you’re not alone. Many people from all backgrounds and walks of life deal with anxiety. However, you should ensure that you’re dealing with it productively and healthily. This is easier said than done, but it means that you should pay attention to the way you handle your anxiety. White knuckling, meaning that you’re doing your best to hold on tight through stress, exhaustion, and everything else that comes with anxiety, isn’t always the best path to take. It’s okay to need help, and white knuckling anxiety isn’t healthy for you or others in your life. It would be far more helpful for you to research anxiety treatment programs and find one that works for you.
When anxiety comes upon you suddenly, it can be difficult to deal with it without resorting to unhealthy coping mechanisms. The nature of anxiety is such that you may not be able to manage it unless you plan properly. There are many ways to manage anxiety without compromising your well-being. Remember that professional care is the best way to combat any symptoms of mental illness.
Five Ways to Deal with White-Knuckling Anxiety
1. Take a breath and count to ten.
This one may seem obvious, but it can be hard to remember the basics when dealing with an oppressive level of anxiety. When you feel your anxiety become all-encompassing, take a few deep breaths and slowly count to ten. This will help you center yourself and contextualize your worries.
2. Identify your triggers and find ways to manage them better.
Anxiety isn’t usually something that occurs all independently, even if you’re becoming anxious “over nothing.” It’s likely that you have specific triggers that lead to white-knuckling anxiety, and one of the best ways to lessen the effects is to learn what those triggers are. Professional treatment can often help you identify them.
3. Keep yourself physically healthy.
Your physical and mental health inform and affect each other differently. When you’re physically unwell, you may find that symptoms of mental illness are more severe and harder to manage. Mental illnesses, including anxiety disorders, can also manifest with physical symptoms. You’re doing your brain a favor by paying close attention to your diet, sleep schedule, and getting enough exercise! Positive health changes will allow you to see an improvement in how your anxiety manifests.
4. Distract yourself with something less stressful.
When you begin to feel the effects of severe anxiety, it can be hard to focus on anything else unless you remind yourself to. Go for a walk, or watch a light-hearted movie or television show. Work on your hobbies, or do a couple of chores. Meditation can also be a good distraction if you focus on things that aren’t worsening your anxiety.
5. Remind yourself of what you can change – and what you can’t.
Sometimes, you may become anxious over things you have no control over. Taking stock of these situations is important. Tell yourself that you cannot change the things you can’t control – and remind yourself of the things you’re thankful for.
Access Anxiety Treatment with Oceanfront
At Oceanfront Recovery, we know that anxiety can feel like a crushing weight, but it doesn’t have to stay that way. Our dual diagnosis approach focuses on everything that could be impacting someone’s addiction. We treat not only the symptoms of substance abuse but also anxiety, depression, PTSD, and other mental illnesses that may be working in tandem with addiction. For more information about any of our treatment programs, reach out today by calling 877.296.7477.
