“I hate anxiety! How can I deal with this?”

“I hate anxiety!” We’ve all had some sort of nervousness or overwhelming anxiousness that makes us feel frozen. However, this is common among people. Anxiety is a common mental health disorder that can affect anyone. In this article, we will discuss the causes of anxiety and how you can manage it.

People with anxiety struggle with the fight or flight response, which causes them to worry about every little thing. They also tend to think in “worst-case scenarios,” making it even more difficult to focus on the positive aspects of their lives.

Most importantly, there are ways to manage anxiety and reduce the anxious feelings. We’ve come up with different ways to try to make your days better.

Let’s go!

Understanding Your Inner Alarm System

Anxiety is like your body’s internal alarm system that sometimes works a bit too hard, telling you there’s danger when there isn’t any. It’s that flutter in your stomach before a big event, but for some people, it feels like that almost all the time. It can make your heart race, your palms sweat, and your mind race, making even small things feel overwhelming.

It’s totally normal to feel anxious now and then, but when it’s frequent or intense, it can feel like carrying around a heavy backpack all day. The good news is, there are ways to unpack that weight. Simple things like deep breathing, taking a walk, or chatting with a friend can help ease that nervous feeling.

If anxiety is making your days tough, it’s okay to ask for help—just like you would with any heavy load. Remember, it’s a common experience and nothing to be ashamed of. Finding what helps you might take time, but taking the first step by recognizing the anxiety is a big part of moving forward.

The 13 ways to reduce worried thoughts

1. Therapy can be a long-term solution

Anxiety is one of the most commonly reported mental health issues, and it can be incredibly difficult to manage without therapy. People often hate anxiety because it can prevent them from doing the things they love and living their lives to the fullest. It can also affect relationships and cause physical symptoms such as difficulty sleeping, sweating, and increased heart rate.

If you suffer from any of the symptoms described above, we recommend that you take this test.

Fortunately, therapy can be a long-term solution to help people better understand and manage their anxiety. Qualified therapists, psychologists, and studies have all found that therapy can help people identify the root cause of their anxiety and develop effective strategies to manage it more effectively.

*Therapy is a long-term investment that can help people gain control over their anxiety and lead happier lives. With therapy, there will be less days where you say, “I hate anxiety!”

2. Try meditation to quiet the mind

Anxiety is a feeling that can get the best of us and often makes us feel helpless and overwhelmed. It can leave us feeling tired, frustrated, and full of dread. People hate anxiety because it can be so debilitating and hard to fight against, but there are steps people can take to combat it.

One of the most effective strategies for managing anxiety is meditation. See what research says about mediation. It helps to relax and quiet the mind, allowing us to take control of our thoughts and focus on the present moment. Meditation, also helps to reduce stress levels and promote feelings of calmness and joy.

By taking the time to practice meditation regularly, we can learn to manage our anxiety in a way that works for us and develop healthier habits that help us feel more relaxed and at peace.

Experts like Dr. Judson Brewer, a psychiatrist and neuroscientist, suggest that the aversion to anxiety is due to its intense physical and psychological effects, which mimic the body’s emergency response system. To combat anxiety, they recommend mindfulness, where one observes anxious feelings with curiosity and without judgment, weakening anxiety’s impact over time.

This approach is about understanding anxiety rather than trying to forcefully control or avoid it.

3. Journaling can reduce anxiety and provide insight

Journaling can be a powerful way to manage anxiety symptoms. Research has shown that writing can help to reduce stress, rumination, and negative moods. Writing about one’s feelings and thoughts can help us to process our emotions more effectively.

Additionally, journaling can provide insight into our thoughts and feelings, which can be difficult to come by in times of high anxiety.

Also, journaling also helps to structure our thoughts and organize them into meaningful ideas, which can help to reduce anxiety-related cognitive distortions. Furthermore, journaling allows us to reflect on our progress over time and recognize patterns contributing to anxiety. Lastly, saying, “I hate having anxiety” and then expressing it in a positive way can provide an additional layer of self-care. This can help reduce the frequency and intensity of anxious thoughts.

4. Take a break from any daily stresses

Anxiety can be a debilitating condition, and it is important to take a break from the daily stresses that trigger it. Taking a break can take many forms; it could be a walk in nature, a day off from work, or just a few minutes of relaxation. No matter how you choose to take a break, it is important to give yourself the time and space to unwind and reset. Taking breaks can help to reduce stress, improve focus, and boost your mood.

Additionally, it can give you the opportunity to step back and gain perspective on your anxiety. As we mentioned before, meditation and mindfulness are techniques that help you focus on your thoughts and feelings. They also teach you to be more aware of your surroundings and how you react.

Signs you’re stressed out and need a break:

Changes in eating habits
Cynicism about work
Difficulty concentrating
Getting sick more frequently
Lack of energy and motivation

Feeling unfocused or fuzzy-headed
Headaches or stomachaches
Poor performance at work
Sleep disturbances
Using drugs or alcohol to cope with stress

5. Look for another job if it creates anxiety

If your job is creating an unhealthy lifestyle, it might be time to consider making a change. Research has shown that excess stress and anxiety from our job can have a severe impact on our mental and physical well-being.

Now, if you are feeling overwhelmed or anxious while at work, it might be time to assess whether a job change is necessary. Studies have found that prolonged exposure to stress can lead to a range of physical and mental health issues, including depression, anxiety, and social anxiety.

Ultimately, if your job is creating an unhealthy lifestyle, it’s important to remember that change is possible. Start researching career options and taking the necessary steps to make a switch if you can for a healthier lifestyle.

Signs of a toxic work environment:

Office gossip
Role confusion
Lack of trust
Excessive stress
No room for mistakes

Feelings of betrayal
Unfair treatment
Bullies
Unfair work boundaries
Low morale and negativity

6. Look at your relationships for any causes of anxiety

Research and studies have shown that managing anxiety and social anxiety can be greatly improved by looking at our relationships and the patterns we establish with others. To start, observe how your relationships with loved ones, family, friends, and colleagues make you feel.

Next, notice how often you feel uneasy and why. Then, try to identify any patterns in these relationships that might be contributing to your anxiety. It could be that the way you communicate in certain situations or the expectations you place on yourself is causing your anxiety. Taking a step back to recognize these patterns can help you gain more control over your anxiety.

If you suffer from any anxious symptoms, we recommend that you take this test.

7. Understand triggers to prevent anxiety symptoms

Learning to recognize triggers that spark anxiety symptoms can help you take proactive steps to manage them. Taking the time to identify a trigger can be the first step in understanding what sets off your anxiety. Doing this will help you gain control over your emotions and develop coping skills to reduce anxiety.

Again, keeping a journal of your experiences can be a great tool to identify the situations and emotions that lead to anxiety. You might be feeling like you hate yourself, but there are reasons for that.

Now, once you know what leads to anxiety, you can begin to work on strategies for prevention and management. This can include developing positive self-talk, engaging in relaxation techniques, or reaching out for support from friends and family. By knowing your triggers you can take back control of your life and reduce anxiety symptoms. Instead of saying “I hate having anxiety” try “I’m accepting my anxiety”.

Common situations that trigger emotions:

Disapproval or criticism
Feeling unwanted
Overwhelmed or too needed
Insecure
Loss of independence

Rejection and Betrayal
Unfair treatment
Challenged beliefs
Loss of control
Being excluded or ignored

8. Radically accept your anxiety

Anxiety can be overwhelming and exhausting, but there is a way to learn how to cope with it. Radically accepting your anxiety is a powerful tool that can help you move forward in life. It’s not easy but it’s a crucial step in managing anxiety.

Now, start by understanding that anxiety can’t be eliminated, it can only be managed. Acknowledge the presence of anxiety and give yourself permission to feel it. Try to understand why you’re feeling anxious and how it affects your thoughts and behaviors. Then, practice calming techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation.

Finally, actively challenge any anxious thoughts or worries that come up and focus on what’s in your control. With a little effort, you can learn how to radically accept your anxiety and move forward in life. Once you have accepted you can’t control everything, your feelings of “I hate anxiety!” will be less.

9. Not investing in mental health is a risk

If you’re still saying, “I hate anxiety!”, then this is important. Investing in your mental health is one of the most important things you can do to ensure a healthy and happy life. Taking time to focus on yourself and your mental well-being can be extremely beneficial. It can help you manage stress, build resilience and achieve balance. Taking time for yourself can also help foster better relationships with those around you and boost your overall quality of life.

Remember, practicing mindfulness, meditating, exercising, and getting enough sleep are all great ways to invest in your mental health. Taking a few moments each day to step away from the hustle and bustle of life and focus on yourself will help you stay on track and maintain a healthy mindset.

Feelings of sadness
Hopeless and unwanted
Insomnia or too much sleep
Anxiety ridden
Loss of appetite

Trouble thinking and making decisions
Suicidal thoughts
Unexplained physical issues
Angry outbursts
Not wanting to socialize

10. Depression and anxiety can be linked

Depression and anxiety can be linked, but it is important to remember that they are two different conditions. While both can cause feelings of sadness and worry, they have different causes and require different treatments. It is possible to overcome both depression and anxiety, with the right support and treatment.

Emotional support from family, friends, and professionals can help to manage both conditions.

Some signs of depression:

If you think you’re depressed, take a test here to learn more

Incorporating healthy habits such as exercise, diet, and restful sleep into your life can also help to reduce symptoms. Taking small steps to reach your goals and being kind to yourself are also important in managing depression and anxiety. With the right guidance and support, you can find ways to cope with both conditions and no longer say, “I hate anxiety!”

11. Push yourself to socialize at least once a week

Studies show that socializing at least once a week can improve your mental health and lower your anxiety. This is especially true for people who are shy or introverted because it can help build trusting relationships. If you want a good distraction from “I hate anxiety!”, then socializing can bring out more good feelings and new experiences.

Lastly, if you’re worried about starting conversations, take a look at our additional posts below or check out our free social skills tools here.

12. Dance, move, and listen to music

Dancing and listening to music that makes you happy can help keep stress levels in check. This is because music reduces the amount of cortisol in the body, which is a hormone that can fuel the fight-or-flight response to anxiety.

Listening to music can also boost dopamine and oxytocin in the brain, which are both known to help improve mood. It can be an effective tool for lowering stress levels and making you feel better overall, says Tim Ringgold, a music therapist with New Method Wellness.

The key to dancing to music is to figure out its tempo. You can use a metronome to determine this or just tap your toes to the beat of the song. Don’t let the thought, “I hate having anxiety” stop your dancing!

13. Spend time in nature and breath deeply

The next time you find yourself feeling anxious, try going outside and breathing deeply. This technique takes only a few minutes and can help reduce your anxiety.

In fact, research shows that spending time in nature can boost your mental health and well-being. It can also reduce stress hormones, like cortisol.
It can be as simple as a stroll in a park or a hike through the forest. You can even sit and meditate in a natural setting.

“I have social anxiety and I hate myself”

I hate social anxiety and I hate myself! Now, let’s talk more about why and what’s next. Social anxiety disorder is a common mental illness that affects millions of people around the world. It is defined by persistent fear or avoidance of social situations and intense self-consciousness in those situations.

In addition, there are many reasons why you may have anxiety, and the best way to find out what’s causing it is to talk to someone about it. You can get help from a mental health professional or a support group.

Genetics and environmental factors contribute to the development of anxiety disorders. Research suggests that up to 30-40% of the difference in anxiety disorders is due to genetic factors. Other factors such as life events, such as the death of a loved one or being attacked and seeing violence, are also believed to contribute to the development of anxiety disorders.

The most important thing is to get some help, as anxiety can be very hard to live with. If you’re worried and saying, “I hate anxiety!”, talk to your mental health professional or call the National Mental Health Helpline. No more saying, “I have social anxiety and I hate myself.”

Anxiety Unraveled: Your Top Questions Answered

What triggers anxiety, and can it happen for no reason?

A: Anxiety triggers vary widely and can include things like stress at work, financial worries, or personal life changes. Sometimes, anxiety can flare up seemingly out of the blue, which might be due to underlying stress you weren’t consciously aware of, or it could be a reaction to an accumulation of smaller stresses rather than one big trigger.

How can I tell if my anxiety is normal or if it’s an anxiety disorder?

A: It’s normal to feel anxious from time to time, like before a job interview or in a risky situation. However, if anxiety is frequent, intense, and interferes with your daily life, it might be an anxiety disorder. Signs include constant worry, trouble sleeping, or physical symptoms like headaches and stomachaches. If your anxiety feels overwhelming, a healthcare provider can offer a proper assessment.

What are some quick ways to calm down when feeling anxious?

A: To quickly calm anxiety, try deep breathing exercises: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This technique helps slow your heart rate and relax your body. Also, stepping outside for fresh air or doing a few minutes of stretching can reset your stress response. If you’re frequently experiencing intense anxiety, it may be helpful to learn these and other relaxation techniques.

Are there any effective natural remedies for anxiety?

A: Many people find relief from anxiety with natural remedies such as exercise, which releases endorphins that improve mood and reduce stress. Mindfulness and meditation can also be effective, as they help you stay present and reduce racing thoughts. A balanced diet, sufficient sleep, and reducing caffeine can also have a positive effect on anxiety levels. For persistent anxiety, it’s best to consult with a healthcare provider before starting any natural remedies to ensure they’re appropriate for your specific needs.

How therapy can help social anxiety?

Now, many researchers think the most effective treatment for social anxiety is cognitive behavioral therapy. This type of psychotherapy has been shown to be highly effective in treating this condition. In addition, cognitive behavioral therapy can help the patient identify and change negative patterns in thoughts, feelings, and behaviors related to their social anxiety.

Therapy is not a quick fix, but it can help to reduce the severity of the symptoms and provide tools for managing it.

“Do I have anxiety?” Take the anxiety test

If you suffer from any of the symptoms described above, we recommend that you take this test. Evaluate the statements and select the option that you feel best reflects the way you have felt for the past two weeks. The test is, of course, anonymous and free (see our privacy policy).

This anxiety test is not to be seen as a final diagnosis. If you are uncertain about your result, we suggest that you get professional help as soon as possible.

What else can you do right now?

If you feel like your social skills keep getting worse, or are feeling anxious or depressed, talk to a close friend or a professional counselor about the feelings you have.

Or, you can prepare more when you go out to socialize. Joining our community and Download our Tool Kit for free (mini-course, social blueprint, and more)

We think if you join our community, take our course, or just read a few more blog posts, you won’t be saying, “I hate anxiety!” or “I hate having anxiety!”

You got this!

I hate anxiety: 13 ways to reduce worried thoughts