Practical ways to shut down anxiety are covered in my three month online Shut Down Anxiety course. The techniques introduced are all tried and tested ways to quiet the rattle of anxiety which fuels chronic symptoms.

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An Overview of Ways to Shut Down Anxiety

Anxiety is a formidable opponent, often lurking in the shadows of our minds, ready to pounce when we least expect it. It can manifest as racing thoughts, a pounding heart, or a knot in the stomach. While it’s a natural response to stress, prolonged anxiety can be debilitating, affecting our overall well-being and quality of life. Fortunately, there are strategies and techniques that can help you shut down anxiety and reclaim your peace of mind.

1. Identify Triggers: Understanding what triggers your anxiety is the first step in managing it. It could be certain situations, people, or even thoughts. Keep a journal to track your anxiety triggers and patterns. Once you identify them, you can develop strategies to cope with or avoid them.
2. Practice Mindfulness: Mindfulness involves being present in the moment without judgment. By focusing on the here and now, you can interrupt anxious thoughts and bring yourself back to a state of calm. Try mindfulness meditation, deep breathing exercises, or simply paying attention to your surroundings.
3. Challenge Negative Thoughts: Anxiety often stems from irrational or exaggerated thoughts. Challenge these thoughts by asking yourself if they are based on facts or assumptions. Replace negative thoughts with more realistic and positive ones. Cognitive-behavioral therapy (CBT) techniques can be particularly helpful in this regard.
4. Engage in Relaxation Techniques: Incorporate relaxation techniques into your daily routine to reduce anxiety levels. This could include progressive muscle relaxation, guided imagery, or aromatherapy. Find what works best for you and make it a regular practice.
5. Exercise Regularly: Physical activity is not only good for your body but also your mind. Exercise releases endorphins, which are natural stress relievers. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s walking, jogging, yoga, or dancing, find an activity you enjoy and stick with it.
6. Establish a Healthy Lifestyle: A balanced diet, adequate sleep, and avoiding alcohol and caffeine can all contribute to better mental health. Eating nutritious foods, getting enough rest, and minimizing stimulants can help regulate your mood and energy levels, reducing the likelihood of anxiety episodes.
7. Seek Support: Don’t hesitate to reach out for support from friends, family, or a mental health professional. Talking about your feelings with someone you trust can provide perspective and comfort. Therapy or counseling can also teach you coping skills and provide a safe space to explore the root causes of your anxiety.
8. Set Boundaries: Learn to say no to things that cause you unnecessary stress or overwhelm. Prioritize your own well-being and establish boundaries to protect your mental health. It’s okay to decline invitations, delegate tasks, or take breaks when needed.
9. Practice Self-Compassion: Be kind to yourself, especially during times of heightened anxiety. Treat yourself with the same compassion and understanding that you would offer to a friend facing similar challenges. Remember that it’s okay to not be okay sometimes, and that you’re doing the best you can.
10. Stay Present: Instead of worrying about the future or ruminating over the past, focus on the present moment. Engage in activities that bring you joy and fulfillment, whether it’s spending time with loved ones, pursuing hobbies, or enjoying nature. By staying present, you can prevent anxiety from hijacking your thoughts and emotions.

Shutting down anxiety is not a one-time event but rather an ongoing process. It requires patience, persistence, and self-awareness. By incorporating these strategies into your life and prioritizing your mental health, you can diminish the grip of anxiety and embrace a sense of peace and calm. Remember, you’re stronger than you think, and you have the power to overcome anxiety and thrive.

Robert Rodgers PhD
Founder 2004
Parkinsons Recovery
Road to Recovery from Parkinsons Disease