Is There a Button to Turn Off My Anxiety?

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Dear Brewtiful,

I've recently started experiencing a type of anxiety that feels completely new to me. It starts in my stomach, and suddenly, I can't catch my breath. It feels like I'm trying to turn it off, but no matter what I do, the sensation just won't stop. After a few hours, it finally calms down, but I'm left wondering—is there a "button" I can press to make it stop faster? This sensation is so strange and unsettling. What can I do to manage it better?

—Anxious in Unknown Territory

Dear Anxious in Unknown Territory

First, I want you to know that what you're experiencing is more common than you might think, and you're not alone. Anxiety can manifest in unexpected ways, even if you've never felt it like this before. When anxiety hits our stomachs and makes breathing difficult, it's our body's way of reacting to stress, often triggering that infamous "fight or flight" response.

While there isn't a magic "button" to instantly turn off anxiety, there are techniques that can help you regain control more quickly. Here are a few things you can try:

Identify and Name the Sensation

One of the first things you can do when this anxiety starts bubbling up is to identify it. Labeling the sensation—whether it’s nervousness, fear, or something else—can help you start to separate yourself from it. This makes it easier to manage rather than feeling like you’re being overwhelmed.

Try a Simple Body Scan

Instead of fighting the anxiety, try tuning into your body with a quick scan. Start from your toes and move up to your head, paying attention to how each part feels. This practice can help you anchor yourself in the present moment and bring your focus away from the anxiety in your stomach.

Experiment with Breath Patterns

Breathing exercises can be incredibly effective, but sometimes the typical "deep breathing" advice can feel repetitive. Instead, try experimenting with different breath patterns. For example, you might try breathing in for four counts, holding for two, and breathing out for six. Play around with the rhythm until you find something that feels soothing.

Use Cold Therapy

If your anxiety feels like it’s spiraling, cold therapy might help. Splashing cold water on your face or holding an ice pack to the back of your neck can trigger a natural calming response in your body. This is known as the "dive reflex" and can quickly help reduce the intensity of anxiety.

Engage in a Mini Task

Distraction can be a powerful tool, but instead of diving into something big, try a small, focused task. Organize a drawer, water your plants, or even doodle for a few minutes. The goal is to give your mind a brief break from the anxiety without adding any additional stress.

Allow Space for the Anxiety

Rather than trying to push the anxiety away, give it space. It may sound counterintuitive, but allowing yourself to feel anxious without judgment can help it pass more quickly. Imagine the anxiety as a wave—it will rise, but it will also fall.

Seek Out Nature

If possible, step outside and take in your surroundings. Even a few minutes in nature can have a grounding effect. Whether it’s a short walk or simply standing in your backyard, connecting with the natural world can help reset your nervous system.

Talk to Someone You Trust

Sometimes, the best way to manage anxiety is to share what you’re going through with someone who gets it. Whether it's a friend, family member, or therapist, talking about your experience can provide relief and perspective.

Remember, it’s important to be kind to yourself as you navigate this unfamiliar territory. Anxiety can be persistent, but with these techniques, you have a toolkit to help manage it more effectively.

—Brewtiful