Everyone experiences anxiety occasionally. Feeling anxious from time to time is a typical human response to the uncertainties of life, whether those uncertainties are moments away or months in the future.
Mental health professionals define anxiety as worry focused on a future threat. For example, the dread of an upcoming difficult conversation can cause physical discomfort days in advance. Your heart might pound before a test or presentation. Sleepless nights may be spent worrying about potential exposures to illnesses in everyday situations.
Wanting to quickly eliminate these uncomfortable feelings is understandable. However, trying to suppress anxiety can paradoxically intensify it, according to Dr. David H. Rosmarin, PhD, a psychology professor at Harvard Medical School.
“When you focus on getting rid of your anxiety, you inadvertently signal to your nervous system that there’s even more to be anxious about. This, in turn, can amplify your anxiety,” he explains.
It’s important to recognize that persistent anxiety that disrupts your daily life might indicate an anxiety disorder. In such cases, seeking professional treatment is crucial for effective management.
Find Calm by Accepting Your Anxiety
It might sound counterintuitive, but accepting anxiety is a highly effective method for reducing occasional anxiety, suggests Dr. Rosmarin, who also founded the Center for Anxiety in New York City.
“Allowing anxiety to naturally progress without resistance, in the moment, paradoxically diminishes its intensity. Conversely, resisting anxiety is often the catalyst for panic attacks,” he states.
“Furthermore, if your primary coping mechanism involves distraction or avoidance of anxiety triggers, you’ll remain perpetually fearful of anxiety. It will consistently feel like an overwhelming force because you haven’t developed effective coping strategies.”
The Anxiety and Depression Association of America highlights this point: “What you resist, persists.”
Instead, consider these steps:
Acknowledge and understand your anxiety: Verbally recognize what you are experiencing by saying to yourself, “My nervous system is activated because I am concerned about [specific worry].”
