IWill 2021-11-01 10:44 - 4 minute read

Book & Start IWill Therapy Now Online On Play Store App Store

How to relax when you are struggling with an anxiety episode 

IWill blogs

Anxiety is a mental health disorder characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with one's daily activities.

Anxiety could be generalized in nature or could be centered around health, work, or in social settings. 

When the fear strikes, when the worrisome thoughts like “what if this happens”, “I think it’s already over”,  “I am losing it” cloud a person, immense physical and mental restlessness and distress and inability to relax occur alongside. 

This restlessness can be extremely debilitating and draining. And can lead to complete exhaustion. 


This article focuses on helping you reduce this distress when you are struggling with an episode of intense anxiety. 

1. Awareness: The first step to reducing anxiety impact is to be consciously aware that you are going through an anxiety episode. Telling yourself that this fear could be exaggerated or that the thoughts associated with it could be unreal and just anxiety-led thinking, can help bring a certain amount of calmness and perspective. This step is really important. 

2. Talking it out: If you have a loved one around or if you have a friend, you can talk it out with them. Of course, this can only happen in trust settings. But speaking the fear out can help challenge the fear, can hell feel lighter and less drained, and may help reduce the restlessness. 

3. Challenging painful thoughts and assumptions: Challenging these assumptions and thoughts can help lessen the anxiety to a great extent. Ask yourself what could be the more realistic outcome, you can even write down what you are thinking and whether there are other possible, more realistic, or likely explanations to this? This can help calm a lot of nerves within your system and help bring some relaxation to you. 

4. Relaxation exercises: Take deep breaths while you are having an anxiety episode. Count 5 to inhale and count 5 to exhale. Focus on your breath. This can really help bring the anxiety trigger down.

6. Positive imagery or self-talk: Talk to yourself in ways you would to a friend when they are having an episode of fear. Imagine yourself being calm. Imagine everything is ok. Imagine that you are safe. Imagine that you will find a way out of your issues. Imagine yourself in a positive environment. This can curb and divert attention from the excessive fear and help you calm down 

7. Delaying the need for answers: When anxiety strikes, the main focus becomes to know the uncertain and know it immediately. Consciously delay this need for answers now.  Talk to yourself to give this time and wait. Delaying the need to have an answer now or just telling yourself that you would wait and come back to this later, can calm oneself down. 

Last but not the least, it’s important to not just manage individual episodes of anxiety. The tendency will this to always come back again and keep interfering with your life, your goals, and happiness on a daily basis. 

Anxiety disorder is a mental health issue and one needs proper therapeutic treatment to get past it and get recovery.

Start IWill therapy today. 

IWill Therapy helps deal with traumas, hurt, patterns that have led to anxiety responses and anxiety patterns and systematically help you control, remove the fear, this inability to function or believe that you deserve good, or that good will happen to you, this inability to feel relaxed and happy. 

Book & Start IWill Therapy Now Online On Play Store App Store

The best online therapy experience
Play Store App Store