Feeling Powerless? Strategies for Managing Anxiety

By: CHENGLU DING, M.S.ED., M.PHIL.ED.

Do you find yourself constantly checking your email? Do you over-analyze every decision and try to have a perfect plan? Do you find yourself skipping social events to avoid being judged by others? If these scenarios sound familiar, you may be dealing with a heightened sense of stress related to feeling a lack of control in your life.

These behaviors are often attempts to eliminate uncertainty and comfort oneself; however, they frequently lead to increased anxiety and disrupted daily life. For example, some people check their email every few minutes, believing that staying on top of communications will prevent workplace issues. Unfortunately, compulsive checking can lead to decreased productivity and increased stress, as the person never feels truly at peace or able to detach from work. I want to explore some practical strategies for those struggling with anxiety. I hope these could help reduce compulsive behaviors and foster a greater acceptance of uncertainty.

Strategies for Reducing Anxiety and Increasing Acceptance

• Scheduled Checking: Setting specific times to check emails or review work can help reduce the compulsion to engage in these behaviors throughout the day. For instance, limiting email checks to three set times per day—morning, lunchtime, and before the end of the workday—can help individuals regain control over their time and reduce anxiety.

• Reality Testing: This cognitive-behavioral technique involves challenging the beliefs that lead to anxiety-driven behaviors. For example, someone who over-prepares might ask themselves, “Is my worry a fact or my assumption? What have been the actual consequences of making mistakes at work?" By confronting these fears directly, individuals can often reduce the intensity of irrational fears.

• Mindfulness and Acceptance: Once we choose to do something, we can try to fully immerse ourselves in the experience, by paying close attention to every detail and sensation. For instance, when we are cooking, concentrate on the colors, smells, textures, and flavors of the ingredients. This practice of mindfulness can help us focus on the present moment, distracting our mind from being anxious.

• Therapeutic Support: Working with a therapist can provide a structured approach to manage anxiety. Cognitive Behavioral Therapy (CBT), for example, can help modify the thought patterns that contribute to anxiety and teach practical skills for managing distressing symptoms.

Conclusion

The fear of losing control is a common concern that can lead to counterproductive behaviors, which can unintentionally increase the anxiety it initially aims to alleviate. By adopting strategies such as scheduled checking, reality testing, and mindfulness, we can begin to manage our anxiety more effectively. While eliminating uncertainty from life is impossible, developing resilience and flexibility to face life’s inevitable unpredictabilities is achievable. For those struggling, professional help from a mental health counselor can be a valuable resource in navigating these challenges and reclaiming a sense of peace.

**CHENGLU DING, M.S.ED., M.PHIL.ED.**

Chenglu provides in-person and online sessions at our Center City, Philadelphia location. She works with individuals, couples, and families to address depression, anxiety, trauma, life transitions, and cross-cultural issues using evidence-based approaches.

A BETTER LIFE THERAPY

A Better Life Therapy was founded in 2013 with a passion for providing warm, compassionate services to individuals and families in Pennsylvania. Our team specializes in relationship health as well as individual mental health. Our team has expertise in areas like anxiety, grief, depression, pregnancy related issues, sexual issues, substance use and trauma.

We currently have in person offices in: