Coping with anxiety: Expert advice on managing the mental health condition

Facing anxiety head-on and approaching it differently can enhance your life.

According to David H. Rosmarin, PhD, a psychologist and associate professor at Harvard Medical School, in his new book "Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You," he provides advice on how to use anxiety to one's advantage.

Overcoming his own journey with anxiety helped Rosmarin better assist others, as he shared with Planet Chronicle Digital.

He writes in "Thriving with Anxiety" that he was surprised to develop the condition while establishing an anxiety clinic in New York City in 2011.

Despite having already built a reputation in Boston, he encountered difficulties in obtaining patient referrals in New York, while simultaneously grappling with increasing costs and a challenging commute between the two cities.

A wave of anxiety swept over me, followed by a surge of catastrophic thinking.

He admits to feeling embarrassed and on the brink of failure while pondering how to assist others in overcoming their anxiety, despite his own struggles with it.

"Beating someone up while they are on the floor to make them stand is like judging yourself for feeling anxious," he said.

He discovered a method to be more diligent in adopting healthy habits, including consuming more nutritious meals, engaging in regular physical activity, and sharing his struggles with others.

Hidden benefits of anxiety

The book observes that individuals with anxiety are frequently diligent and goal-oriented, which can make them suitable for leadership positions.

Greater understanding and self-acceptance can result from having anxiety, as stated by Rosamarin.

Anxiety can also lead to empathy, he told Planet Chronicle Digital.

Rosmarin stated that when someone has experienced hardship, they can recognize the struggle in another person's expression.

"Understanding how to feel uncomfortable can foster empathy."

He stated that anxiety is not a disease, but rather a common human emotion that can enhance our inner resilience, relationships with others, and spiritual growth.

5 tips for managing anxiety

Rosmarin offered the following tips for making the most of anxiety.

1. Lean into it

Embracing anxiety is the key, he said.

Rosmarin stated that we can either criticize ourselves for feeling anxious, get upset about it, and run away from it or we can embrace it.

He emphasized the importance of self-compassion and acknowledging that it's normal to feel overwhelmed.

2. Practice positive self-talk

In his book, Rosmarin advises that individuals should speak to themselves in a kind manner, take breaks from stressful situations, and refrain from using self-critical language.

"There are ways to build your physical strength and there are ways to build your emotional fortitude."

He found self-acceptance by changing his inner dialogue to speak more gently to himself, becoming more self-aware.

3. Try exposure therapy

The psychologist stated that exposure therapy, which involves confronting one's fears, can aid individuals in overcoming adversity instead of being controlled by it.

To overcome fear of public speaking, Rosmarin suggests increasing resilience by raising your hand in meetings, wearing attention-grabbing clothing, or singing karaoke.

He stated, "You're not obligated to do this, but similarly, you're not required to go to the gym and exercise."

"Both physical strength and emotional fortitude can be developed through different methods."

He said that the goal is to become indifferent to anxiety, even though it's uncomfortable, it won't stop you from achieving it.

4. Share your fears

Sharing your fears with someone and reminding yourself that anxiety won't last forever, as Rosmarin advised on Planet Chronicle Digital.

Let yourself feel the feelings and let it ride, he advised.

5. Seek calm

The most crucial step, as stated by Rosmarin, is to release.

The "rest and digest" system is a "built-in cooling system" that helps the body relax, as stated by the psychologist.

He remarked that as humans, we lack control over everything.

"By accepting more, we can achieve greater serenity."

Rosmarin's Center for Anxiety has clinics in three states and treats approximately 1,500 patients annually, as stated by the center's founder to Planet Chronicle Digital.

Harper Horizon publishes 'Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You'.