How to Deal with Anxiety

Feb 21, 2024 | Mental Health

Young woman sets at her computer with notebooks and looks down anxiously, holding her head in her hands

How to deal with anxiety:

More than 40 million adults in the US deal with anxiety disorders[1]. Everybody feels nervous from time to time, but anxiety can affect your day-to-day life and make it hard to find joy. If you suffer from anxiety (or even anxious feelings from time to time), you should know there is help!

Women are 2x more likely[2] than men to experience anxiety, and stressful situations (like an unexpected pregnancy) can make anxiety worse.

This blog post will explore a few tactics that might help you get through some of those tough moments.

Woman sets with her head in her hand, resting her elbows on her knees

In the moment: The 333 Rule

The 333 Rule[3] helps you focus on your physical surroundings to help you relax. This simple technique can be used anytime, anywhere (and by anyone). The 3 steps are:

1) Find 3 objects to visually focus on. These should be actual items you can see in front of you. It doesn’t even matter what they are: car, watch, desk, computer, building… Big or small, special or plain, just focus on them.

 

2) Find 3 things you can hear. This may be challenging depending on where you are and how loud or quiet it is, but you can do it. Again, these sounds don’t need to be pleasant or special – anything will do: the sound of someone typing on a keyboard, the wind, a dog, a car engine…there are a lot of possibilities.

 

3) Find 3 things you can touch and/or move. These could be objects in front of you, or they may be parts of your body – either way will work!

Woman in workout gear stretches for a workout

Preventative Care:

It sounds cliché, but healthy habits go a long way to help your overall wellness, and that includes mental health. Exercise, nutritious foods, and good sleep habits are important. (And remember that caffeine, nicotine, and alcohol can all make those anxious feelings[4] more intense!)

 

Woman in yellow athletic clothing eats a salad.

Professional Help:

It’s possible that you need professional help and an official diagnosis[5] for your anxiety, and there’s absolutely no shame in that! There are so many great mental health professionals who are expertly trained and whose goal is to help you live a healthy, happy life.

Get help at PLL:

An unplanned pregnancy can understandably bring about anxious feelings. If you’ve missed a period or are experiencing signs of pregnancy, taking a test and talking about your options is the first step to easing those anxious feelings. At PLL, we offer lab-quality pregnancy tests and ultrasounds at no cost to you. Our services are free, confidential, and non-judgmental. Contact us today to schedule an appointment.

Disclaimer: This website and blog do not provide medical advice, diagnosis, or treatment. The information provided here is only for general understanding. This information is not a substitute for professional medical advice.

Please be aware that PLL does not provide or refer for abortion services.

 

Sources:

  1. Anxiety. Mayo Clinic. (n.d.). https://careinfo.mayoclinic.org/mh-anxiety
  2. Anxiety Disorders: Facts and Statistics. ADAA. (2022, October 28). https://adaa.org/understanding-anxiety/facts-statistics
  3. The 333 Rule. Choosing Therapy. (2022, July 15). https://www.choosingtherapy.com/333-rule-anxiety/
  4. 9 Tips for Coping with an Anxiety Disorder. Mayo Clinic. (2022,July 19). https://mcpress.mayoclinic.org/mental-health/9-tips-for-coping-with-an-anxiety-disorder/
  5. Anxiety Disorders. Mayo Clinic. (2018, May 4). https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967
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