Anxiety and worry
A racing heart, thoughts that jump to the worst possible outcome, and trouble sleeping because your mind won't stop. Anxiety is one of the most common things people live with today, and many of them hide it. If you're reading this while anxious, take a breath, and keep going slowly.
Anxiety is not weakness
At its root, anxiety is your mind trying to protect you. But sometimes it works harder than it should, seeing danger in things that don't deserve it and staying on alert even when you're safe.
Knowing this won't stop anxiety instantly, but it eases the fear of the anxiety itself.
What can calm you right now
- Breathe slowly: breathe in while counting to four, then breathe out longer while counting to six. Repeat a few times.
- Bring yourself back to where you are: name five things you can see, four you can touch, and three you can hear.
- Write down the frightening thought as it is, then ask: what's the evidence for it? What are the other possibilities?
- Cut back on stimulants like coffee and energy drinks if you're feeling tense.
- Move: a short walk releases some of the tension your body is holding.
When should you ask a professional for help?
If anxiety keeps you from going out, working or sleeping, or you have sudden attacks of fear with shortness of breath or a pounding heart, talk to a doctor or a mental health professional. Anxiety is one of the most successfully treated conditions.
You're not alone in your fear
On “i am sad” you write what's worrying you with no name, and people from all over the world read it and reply to you in your language. The reply might come from someone who has lived with the same anxiety and found what helps, from someone offering emotional support, or perhaps from a doctor.