Whether it’s a big meeting at work, an uncomfortable conversation, or facing a big change, high-stress situations can easily trigger anxiety. For many men, dealing with anxiety can be overwhelming, affecting their personal and professional lives. But the good news is that there are some simple techniques to help manage anxiety when you’re in the moment, that will help you build confidence and resiliency for future uncomfortable situations.
Here are five strategies that can help you navigate high-stress moments.
1. Deep Breathing
One of the quickest ways to calm the body and mind is through deep breathing. When you’re anxious, your heart rate and breathing often become quicker, which can worsen your sense of anxiety. Try this simple technique:
- Breathe in deeply through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of six.
- Repeat this cycle a few times until you feel your body relaxing.
Deep breathing sends a signal to your nervous system to calm down, helping you regain control in moments when anxiety seems overwhelming.
2. Grounding Techniques
Grounding techniques are helpful when anxiety makes you feel detached or overly worried. They help bring your focus back to the present moment, keeping you rooted in reality. One effective grounding exercise is the "5-4-3-2-1" technique:
- Name 5 things you can see around you.
- Name 4 things you can physically touch.
- Name 3 things you can hear.
- Name 2 things you can smell.
- Name 1 thing you can taste.
This technique can shift your focus away from anxious thoughts, allowing you to re-center yourself quickly.
3. Positive Visualization
Visualization is a powerful tool for shifting focus from what could go wrong to what could go right. Before entering a high-stress situation, close your eyes and imagine a positive outcome. Picture yourself handling the situation with confidence and ease. Visualize the people around you responding positively to what you say and do.
This type of mental rehearsal not only reduces anxiety but also boosts confidence by mentally preparing you for success.
4. Challenge Negative Thoughts
Anxiety often brings a flood of "what if" thoughts and worst-case scenarios. Challenging these negative thoughts can help keep anxiety in check. Here’s a process to help:
Identify the anxious thought: For example, "What if I mess up in front of everyone?"
Challenge the thought: Ask yourself if there's solid evidence for that fear. Have you been successful in similar situations before?
Reframe it positively: Replace it with a more balanced thought, like, "I’ve prepared for this, and even if it doesn’t go perfectly, I’ll learn from the experience."
This technique encourages a more realistic perspective, giving you a better sense of control over your mind.
5. Acceptance and Self-Compassion
In high-stress moments, it’s easy to be hard on yourself for feeling anxious. But accepting that anxiety is a normal response can help lessen its impact. Instead of viewing it as something to "get rid of," consider it as a part of your experience that you can manage.
Practicing self-compassion can also help. Remind yourself that it’s okay to feel nervous, it doesn’t make you weak or incapable. By being kind to yourself, you can approach the situation with less self-judgment and a clearer mind.
Managing anxiety in high-stress situations is a skill that takes time and practice, but it’s absolutely achievable. These techniques offer ways to calm your body and refocus your mind, allowing you to handle anxiety with more confidence and clarity. If anxiety feels overwhelming or constant, seeking support from a therapist can provide additional tools and personalized strategies that make a real difference.
Taking steps toward managing your anxiety doesn’t just help in those tough moments—it’s a commitment to your mental well-being that can enhance every part of your life.
Aaron Benson, LCSW focusing on Online Therapy for Men
Aaron has almost two decades' worth of experience helping people with different mental health issues including being a substance abuse counselor, health coach, and clinician. He specializes in helping men with anxiety, depression, grief, confidence, and anger issues. Aaron received a Bachelor of Sciences degree from Brigham Young University as well as a Masters of Social Work Degree from Eastern Washington University. His speciality is helping men in Utah and North Dakota through online therapy services.
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