February 4, 2023

Most of us experience anxiety from time to time. It is completely natural, and in some contexts it can even be an advantage – it gives us more focus and energy that we can use to solve all problems.

But for some of us, fear is a crippling problem. When fear takes over your thoughts and dictates your behavior, you cannot run your business effectively.

So, what should you do?

Anxiety Management Options (High Level)

From a high level, there are only a handful of broad ways you can manage your anxiety. Among which:

  • Self management. You can practice anxiety management yourself using well-known techniques. Right now, these strategies can help you calm down after a particularly frightening event. In the broader context, daily repetition of these management strategies can help you reduce the anxiety you feel and act more decisively in the face of your anxiety. That said, these management strategies have their limitations, and if you suffer from an anxiety disorder, they may not be enough to help you.
  • Online therapy. Anxiety therapy is an option for anyone struggling with anxiety — and it’s even more valuable for people who see no results from self-management strategies. Whether you see a therapist in person or online, your dedicated psychological professional can help you better understand the root causes of your anxiety and, if appropriate, diagnose you with a disorder. Your therapist can also recommend new anxiety management strategies, provide you with active psychotherapy, and may prescribe medication or connect you to a resource that can.
  • Medication. Millions of people who regularly suffer from anxiety can actively manage it without the use of special medications. However, for some people, prescription medication may be a practical necessity.

controlling your fear

Anxiety management strategies

These are some of the best anxiety management strategies that help leaders effectively manage teams and lead organizations.

  • Cause analysis. A simple root cause analysis can help you identify the true causes of your anxiety. Many people who suffer from anxiety disorders experience anxiety even without prompt; but for most of us, fear is a by-product of certain environments or circumstances. For example, you may experience heightened anxiety before giving a public speech or during weeks when you know you have to work long hours. If you can identify the source of your anxiety, you may be able to deal with it more effectively; what is the reason for your fear or anxiety? Is it possible to completely turn off this source of fear?
  • Exercise. One of the best ways to reduce anxiety is to exercise physically – and it also gives you a host of other health benefits. Make time every day to exercise, even if you only walk around the block. The superior blood circulation and rush of endorphins can help you stay anxiety-free for the rest of the day.
  • Elimination of substance abuse. Many people turn to means of coping with anxiety, such as smoking cigarettes or drinking alcohol. But almost always these substances only make things worse. You’re much better off avoiding alcohol, nicotine, and even caffeine if you’re trying to manage your anxiety.
  • Healthy eating habits. Healthier eating habits can also make you feel less anxious, especially if you practice them consistently. Make sure you drink plenty of water every day and eat plenty of fruits and vegetables. It’s also a good idea to avoid junk food and overeating, both of which can increase your anxiety and stress levels.
  • Relaxation and sleep. Anxiety is linked to stress, so it’s not surprising to hear that when people overwork themselves, they experience more anxiety. You can counteract this by consciously planning more opportunities for relaxation and sleep. Try to get 7 to 8 hours of sleep each night, take small breaks during the day, and take occasional vacations from work.
  • Mental exercises and meditation. For many people, mental exercises are an indispensable tool for managing anxiety. Deep breathing and meditation can help clear your mind of intrusive thoughts and allow you to focus on the present moment. And simple tricks like counting or observing sensory experiences can help you center yourself.

One day at a time

No matter how you choose to approach your anxiety problem, it’s important to zoom out and take things one day at a time. No one can completely remove their fear, nor should they; fear serves a useful purpose for the human mind.

Instead, your job is to manage your anxiety daily, get through each day individually, and occasionally each event during the day separately. With these strategies and the benefit of online therapy, you can improve your confidence and position as a leader.

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