Tools for Managing Anxiety

There are various natural ways to calm down and reduce stress and anxiety. These methods involve deactivating the sympathetic or aroused part of the system and activating the parasympathetic or calming part of the central nervous system. Although we have less control over the red zone, strategies still exist to mitigate it. These strategies are powerful and can be developed into healthy coping and stress management skills that can be utilized during times of excessive anxiety. However, dealing with anxiety and especially trauma can be challenging and usually requires personalized treatment interventions from a therapist, and these conditions often require medical as well as behavioral treatment. If the non-medical interventions are not helping, it is important to see a psychiatrist or a physician to discuss medical therapy options.

Non-medical strategies for re-regulating the nervous system are briefly listed below.

Top Down Approaches:

Some people benefit more from the “top-down” approaches, which focus more on cognitive skills to help calm the system and increase safety by changing your thoughts (see our thoughts section). Examples of "top-down" strategies include:

• Cognitive re-appraisal of unhealthy belief systems

• Manage irrational thoughts or cognitive distortions

• Expressive writing or journaling to express emotions safely

• Understanding anxiety and developing more awareness of triggers

• Learning about how the nervous system works

• Stress reduction strategies and increased positive internal dialogue or Attitudes about Gratitude, Forgiveness, and Acceptance, (MBSR/Mindfulness-Based Stress Reduction)

• Developing a more growth-oriented mindset

• Building self-compassion

• Developing Attitudes of Mindfulness and learning to be more present in the moment

• Improving Communication and Problem-Solving Skills

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Top Down Strategies For Managing Anxiety

Bottom Up Approaches:

Other approaches focus more on “bottom-up” strategies for training the body to slow down, relax, and feel safe, as well as on strategies to generate more natural positive chemistry to counteract the effects of high stress. Strategies like breathing, meditation, yoga, discovering hobbies or activities that create “flow,” or increasing feel-good chemistry fall into the second category.

Some examples of "bottom-up" strategies include:

• Breathwork (a powerful way to reset or hack your nervous system)

• Meditation

• RAIN (Recognize, Accept, Investigate, Note)

• Prayer

• Allowing yourself to experience Grief and Loss

• Yoga or Mindful Movement Skills

• Exercise (Increasing Heart Rate Variability) helps cope with panic

• Diet/Nutrition/Sleep

• Sunlight Exposure/ Opening eyes wider to let more light in in the morning and open up curiosity (Judson Brewer: Unwinding Anxiety)