Taming the anxiety 'monster': three steps toward regaining control
Doctor and author Martin Brunet explains how anxiety can be managed step by step through expanding one's comfort zone, reframing language and stopping spiraling thoughts. Persistent anxiety that disrupts daily life should be discussed with a doctor.
Anxiety is a common experience that can range from mild worry to a full panic attack. According to The Sun, anxiety becomes a real problem once it starts interfering with everyday life and decisions.
Dr Martin Brunet, author of the book Your Worry Makes Sense, explains that anxiety is a natural bodily response rooted in evolution, designed to protect us from danger as part of the 'fight, flight or freeze' reaction. He compares it to an overly sensitive smoke detector that goes off even when there's no real fire — anxiety can be triggered by past experiences or upbringing, and can take different forms, from social anxiety to obsessive-compulsive disorder.
When to seek help
If anxiety occurs frequently and interferes with daily functioning, experts advise consulting a family doctor, who can recommend treatment or refer the person to therapy.
Three practical steps
First, Brunet suggests gradually expanding one's comfort zone by picturing three circles — a comfort zone, a growth zone, and a zone of things one refuses to do — and taking small steps toward one activity in the growth zone to get used to the feeling of anxiety.
Second, he recommends reshaping internal language: since anxiety often reflects difficulty tolerating uncertainty, phrases like 'I can't' should be replaced with an acknowledgment that uncertainty is hard but manageable.
Third, to break a spiral of negative thoughts, it helps to recognize that the body has simply switched into a protective mode, and to focus on facts rather than imagination — reminding oneself that a racing heart is a healthy response to adrenaline that will ease with slow, deep breathing.
