Ever feel like your mind is racing, your heart is pounding, and no matter what you do, you just can’t shake the feeling of unease?
Anxiety is more than just worry – it’s a mix of thoughts, emotions, behaviors and even physical symptoms. It can make you doubt yourself, avoid things you once enjoyed, or feel trapped in an endless cycle of “what ifs.”
I understand this deeply – not just as a psychiatrist, but as someone who has battled anxiety, depression, and chronic pain. Anxiety can trick you into believing you’re powerless. But the truth is, you have more control than you think.
How Anxiety Shows Up
🔹 In Your Thoughts: Overthinking, expecting the worst, replaying mistakes.
🔹 In Your Body: Rapid heartbeat, stomach issues, dizziness, muscle pain
🔹 In Your Actions: Avoiding situations, restlessness, struggling to focus.
🔸 Three Ways to Recognize & Calm Anxiety 🔸
✅ Pause & Acknowledge It
Instead of fighting anxiety, recognize it: “I feel anxious right now.” Naming your emotions helps create distance between you and your thoughts, making them feel less overwhelming.
✅ Ground Yourself in the Present
Bring yourself back to now by using your senses:
▪️ Name 5 things you see
▪️ Name 4 things you touch
▪️ Name 3 things you hear
▪️ Name 2 things you smell
▪️ Name 1 thing you taste
This simple exercise signals to your brain that you are safe.
✅ Breathe with Intention
Try the 4-7-8 breathing method:
▪️ Inhale for 4 seconds
▪️ Hold for 7 seconds
▪️ Exhale for 8 seconds
This slows your heart rate and calms your nervous system.
“You don’t have to control your thoughts. You just have to stop letting them control you.”
– Dan Millman
You’re not alone and you’re not stuck. Keep going.
Anxiety may be tough, but you are stronger.
Peter Zafirides, MD
Central Ohio Behavioral Medicine
(Image Credit: Alf Lokkertsen / The Present Psychologist. For educational purposes only. Not medical advice.)
PSYCHIATRY
COLUMBUS, OHIO
If you’re experiencing anxiety or depression do not take these symptoms lightly. The earlier you get help, the quicker you can find healing, because your symptoms truly can get better. Working with our psychiatrists is a proven path for dealing with such concerns. Contact us to talk about getting you the help you need and deserve.
