Anxiety Take the Wheel

We've all been there - cruising along in life when suddenly anxiety pops up in the backseat and grabs the wheel, sending us careening off course. One minute you're listening to tunes and enjoying the ride, the next minute anxiety has hijacked the GPS and rerouted you straight into Worrisome Town.

Anxiety is a sneaky driver, cutting you off from rational thinking and good decision-making before you even realize what's happening. Left unchecked, anxiety can steer your life in directions you never intended to go, leaving you feeling powerless and out of control. But don't worry - you can regain control and put anxiety back in its rightful place. Here are some tools to help you kick anxiety out of the driver's seat and take back the wheel:

Pull Over and Catch Your Breath

When anxiety takes over, it's easy to feel overwhelmed as worrisome thoughts race uncontrollably. Like a car speeding out of control, anxiety gains momentum and power the longer you let it steer. When you notice anxiety creeping up, pull over immediately - pause whatever you're doing and just focus on breathing deeply for a few minutes. This helps disrupt the frenzied momentum and creates space between you and your worries [1].

Check the Blind Spots

Anxiety often distorts our thinking and blocks our view of the whole picture. Run through a quick checklist - are you catastrophizing or exaggerating the problem? Is there evidence this worry will actually happen? Are you discounting your own abilities and resources? Examine the blind spots anxiety doesn't want you to see [2].

Consult the Emotional Map

Anxiety convinces us to take the most dire route at every turn. But often there are safer pathways and calmer destinations if we take the time to consult our emotional maps. What's the best-case scenario here? What would you advise a friend in this situation? Anxiety will always highlight the rockiest roads - your wisdom knows the gentler paths.

Pull Over and Stretch

Just as taking a break helps disrupt anxious momentum, doing a quick body scan and stretching anxious places can release physical tension that fuels anxious thinking [3]. Anxiety holds tight to the wheel, so loosening its grip - even for a few minutes - can help you regain control.

Reset the GPS

Once you've paused and gained perspective, it's time to reset your internal navigation system by making a plan. Break down tasks into small steps. Ask yourself - what's one thing I can do right now to move forward? Focus only on the next turn, not the whole winding journey. Anxiety will try to sneak back into the driver's seat, so keep resetting the GPS one small step at a time [4].

Fill Up on Self-Care

Don't let your tank hit empty! Running on fumes only fuels anxiety's joyride, so be sure to fill up regularly on relaxation practices, fulfilling hobbies, social connection, humor, and acts of self-kindness. These boost mental and emotional energy to keep you in the driver's seat [5].

Pull Over and Soak in The View

Anxiety keeps your eyes laser-focused on the road's bumps and potholes. As often as you can, pull over simply soak in a nice view - savor something beautiful, breathe in delicious scents, listen to a song or laugh at a silly video. It clears anxiety's stranglehold on your attention and reminds you of all the goodness along the journey.

While anxiety may always try hitching a ride, you don't have to hand over the keys. Stay alert to its tricks, interrupt momentum before it goes too far, and rely on your inner compass to navigate back on course. With practice, you can keep both hands firmly on the wheel and anxiety buckled safely in the backseat.

Sources:

[1] https://www.healthline.com/health/how-to-calm-anxiety#breathing-exercises

[2] https://www.verywellmind.com/cognitive-distortions-anxiety-and-depression-4135618

[3] https://www.healthline.com/health/how-to-calm-anxiety#meditation

[4] https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx

[5] https://www.healthline.com/health/how-to-calm-anxiety#lifestyle-changes