If life feels like a concrete slab weighing down on your shoulders, you can either accept it or take action. Here are seven tips to help you find the strength to combat anxiety
Many people today are concerned about crises that affect all of us—be it the consequences of wars, economic downturns, or climate change. There are also personal anxieties, such as relationships falling apart or declining health. Some fears are long-term, like the fear of being alone in old age. These fears aren’t just figments of your imagination; they have real foundations. Fear serves an important function—it keeps you alert. But if left unchecked, it can paralyze you, robbing you of the courage and drive to pursue your life goals. These proven tips will help you manage fear constructively.
1. Identify what worries you
Our fears are often vague. We sense a looming threat but prefer not to examine it closely. However, this is necessary. So, face your fears: What exactly are you afraid of? Write it down in a few sentences. This doesn’t solve the problem, but it’s a good starting point.
2. Consider whether you can influence the situation
Ask yourself if there’s anything you can do about the threat or not. You’re likely familiar with the prayer attributed to American theologian Reinhold Niebuhr: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” If you truly cannot influence what’s happening and there’s nothing you can do, try to accept it. In this case, focus on the good things around you. Serenity can be practiced.
3. Take precautions
Wise advice says: “Turn worry into care.” You can counter most individual fears, like the fear of losing your job or getting sick. Make a checklist and ask yourself: What do I need to do, change, or learn to prevent or mitigate a disaster? You might realize that you still lack the information needed to handle the situation confidently. In that case, delve deeper into it. Face the truth.
4. Strengthen your self-confidence
You are not powerless, even if you may feel that way when looking at the future. You’ve undoubtedly overcome many challenges in your life. Remind yourself of this. Write down what you have achieved so far. What crises have you overcome? Where have you shown persistence? Where have you been disciplined? When did you come up with good ideas? How did you solve problems? Where did you manage to support others? Where did you show strength? When you later reread your notes, you’ll realize just how much inner strength you have. It’s available to you—both now and in the future.
5. Gain confidence
Who said everything will turn out according to your worst-case scenario? This isn’t necessarily the case. Writer Mark Twain humorously put it this way: “I am an old man and have known a great many troubles, but most of them never happened.” Look back at your life. You’ll see that there have always been positive twists and turns that you couldn’t have imagined. An unexpected meeting, external changes, a fortunate offer. Life is neither linear nor predictable; it’s full of surprises. There’s always a chance for this.
6. Stop the horror film in your head
Anxiety is often tied to a vivid imagination. We envision potential catastrophes in great detail. The more vivid the imagination, the worse it gets. Instead, try using your imagination for a different “film.” Imagine you’re Superman, Wonder Woman, or have magical abilities like Harry Potter. How do you deal with the impending danger? You smash it, fly over it, or cast a spell on it. It might not be entirely realistic, but at least you’re no longer using your imagination to scare yourself.
7. Surround yourself with optimists
Talking about what worries you is helpful. But be careful with whom you share. Interacting with anxious people will only amplify your own fears. This also applies to notorious pessimists. It’s best to communicate with realists and optimists—those who neither deny nor suppress facts but confidently look to the future. Ideally, they won’t discourage you with empty slogans but will point out constructive possibilities. Even if they can’t predict the future, they can give you a bit of hope.
