3 Steps of Anxiety Overload — and How You Can Take Back Control | Lisa Damour | TED

Breathing

Breathing techniques offer a powerful tool for managing anxiety by leveraging the body's natural responses. Lisa Damour explains the science behind methods like square breathing, which involves inhaling, holding, exhaling, and pausing for counts of three. This technique communicates safety to the brain, helping to calm anxiety 1. David Biello shares his experience with the technique, noting its immediate calming effect 2.

Breathing, people, it's real. It's important.

--- David Biello

Practicing these techniques regularly can make them more effective during anxious moments.

   

Reframing

Reframing thoughts can significantly alter the experience of anxiety, turning it from a hindrance into a manageable emotion. Lisa Damour suggests questioning whether anxiety is the correct label for heightened emotions, as excitement can often be mistaken for anxiety 2. She also warns against catastrophic thinking, which involves overestimating risks and underestimating one's ability to cope 3.

You're not trying to get rid of the anxiety entirely, but you're trying to get it in a narrower band of not overestimating risk and not underestimating your own powers.

--- Lisa Damour

By reframing these thoughts, individuals can regain control and reduce the overwhelming nature of anxiety.