Dr. Barton Goldsmith: Calming your anxious mind

• Use your thinking skills. If you are worried about something, don’t assume the worst will happen, but instead consider what is more likely to happen. One exercise that many therapists use is to have you think of the worst possible outcome, then the best possible outcome and, lastly, the more likely outcome. Doing this can really help you gain a proper perspective on things.
• Don’t dwell on it. Many people get stuck in rumination. This is when anxious thoughts keep going around and around in your mind. If you catch yourself doing this, intentionally move on to other things, like doing the previous exercise. Sometimes distractions like television will work, but you may need something more engaging to really help displace your worries, so look for things to do that involve more than sitting on the sofa.
• Exercise. A good workout or a long walk can help restore some balance to your body and brain and allow you to gain perspective on where you are. By exercising your body, you also are cleansing your mind. Just knowing that you are taking positive steps for both body and mind will help to reduce unwanted and uncomfortable feelings.
• Meditate. Just sit quietly and focus on your breathing until your body has calmed down and your thoughts are no longer racing. I call this first-aid meditation — it should be the first thing you try when you start to get anxious. If you can nip anxiety in the bud, you may not need anything else. That being said, if you deal with anxiety on a regular basis, meditation may need to be a part of your routine.
• Take medication only if necessary, and don’t abuse it. Many people take antianxiety medications known as benzodiazepines, and there are others. Some can be addictive, but if used with caution, medication can be a godsend. You will need to see a psychiatrist to get a proper diagnosis and prescription. Like all drugs, antianxiety medications have side effects, so be sure to check with your doctor and report any unusual symptoms.
• Know that you have internal strength, and use it. Even if you take medication, chances are you will be dealing with anxiety from time to time. Often you can use positive self-talk to get past the point of fear, which will allow you to function more normally. Your mind is powerful, so use it to help you find some peace.
• Follow your passion. Spend time doing whatever involves your entire being. Even if you don’t know the source of your anxiety, being active will keep your head in the right place.

These tips will help, but if you are having symptoms on a daily basis and they have lasted for more than two weeks, please see a medical doctor.