Change Is Inevitable, Anxiety Is Normal: 10 Tips for Embracing Anxiety

In my last post, I discussed how to face your fears and make changes by building resilience. What I didn’t dive into was that for many of us, anxiety shows up along that journey either before, during, or after. Anxiety has been a part of my life for as long as I can remember, and over time I’ve learned that it’s far more common than I once thought. The truth is, we all experience anxiety, it just comes in different forms. Understanding how it manifests and learning to manage it is an essential life skill, whether in life or business.

How Anxiety Shows Up

Anxiety shows up differently for everyone. For some, it might be sweaty palms or a racing heart before a speech. For others, it might feel like overwhelming emotions, nausea, or a tightness in the chest. In my own experience, it can manifest as racing thoughts, restlessness, or the need to move around to release nervous energy.

One thing many of us have in common is that change and uncertainty tend to trigger anxiety. It’s primal instinct, although not as necessary as it was back in the Stone Ages. Business leaders and professionals aren’t exempt from this. For example, during my time at a scale-up company, I was part of a leadership team developing the business case for our first international expansion. Not only were we pitching investors to fund the move into a new market, but we were also proposing a significant change to our operations model. This required balancing the excitement of growth with the anxiety that comes from high-stakes decision-making, knowing that these choices would have long-term impacts.

As leaders, we often feel the weight of these decisions even more acutely. We’re responsible for outcomes, for teams, and for steering the ship in the right direction. But here’s the thing — anxiety is normal, even in leadership. The important part is not to let it paralyze us. In fact, when we accept anxiety as part of the process, we can prevent ourselves from being too hard on ourselves, which can ease some of that tension.

10 Ways to Manage Anxiety During Times of Change

So, how do we manage anxiety, whether it’s about making a major life decision or leading a company through change? Here are a few tools (there are many more) I’ve picked up along the way:

1. Accept It and Stop Labeling It as “Bad” 🛑

One of the first steps to managing anxiety is accepting it as a natural response. Instead of viewing it as something that’s wrong or something to fix, simply acknowledge it. “I’m feeling anxious.” This simple act helps you regain control. When we don’t label anxiety as a problem, we can reduce the spiral of feeling anxious about being anxious. Remember, feelings come and go.

2. Name the Story 📚

Much of our anxiety stems from the stories we tell ourselves, often about worst-case scenarios. One of the tools that helped me immensely is recognizing and naming these stories. For example, I might say, “I’m telling myself the ‘I’ll never figure this out’ story again.” This simple reframing can help reduce its power over you. The book The Happiness Trap was extremely helpful in finding ways to reframe overwhelming or “negative” emotions.

3. Describe the Sensation 😵‍💫

Taking time to describe how anxiety feels in your body can also help ground you. Whether it’s racing thoughts, a tight chest, or feeling hot, putting words to those sensations can make them more manageable. Visualize it, feel into the sensation, try to mentally outline the area you’re sensing it in. Sharing this with someone else can be even more effective, as it helps externalize the internal experience.

4. Release the Energy 🏃

Anxiety often creates restless energy. For me, movement is one of the best ways to release it. If I have time, I’ll go for a quick run, or if pressed for time, do something like cleaning or a few quick exercises. Releasing that energy helps me reset and regain focus.

5. Brain Dump 🧠

If your mind is racing with endless thoughts, one useful trick is to write them down, everything that is running around up there, just write it down. Whether it’s a to-do list or just getting thoughts out of your head and onto paper, this can provide immediate relief and make it easier to think clearly again. For me, it literally feels like I am taking the thoughts out of my mind and transferring them to paper.

6. Breathe 😮‍💨

Breathwork has been one of the most impactful tools for me personally. Whether it’s taking a moment to focus on noticing your breath, engaging in a specific breathing exercise, it can help calm both your body and mind. The options are endless but even a few deep belly breaths and out loud sighs is enough to signal to your brain that you are safe, calming anxiety and lowering stress levels. So next time you find yourself getting anxious just take some deep breaths and feel your body instantly relax. For guided and more advanced practices, I really enjoy the app Insight Timer.

7. Be Clear on Your Goals and Values 💡

One thing I’ve learned (in hindsight of course 😅) is that many times when I’ve experienced heightened anxiety, I was not living in alignment with my values or clear on my goals. Anxiety can sometimes be a signal that something is out of sync. Taking time to clarify your goals and reconnect with your values can help reduce uncertainty and provide a clear path forward.

8. Have Confidence in Your Resilience 😎

Managing anxiety in challenging times often comes down to having confidence in your own resilience. It takes courage to step into the unknown or face a significant decision, whether in life or business. Trust in your ability to handle what comes next, knowing that you’ve faced tough situations before. Sometimes, it’s just about taking that leap, armed with the knowledge that you can navigate whatever comes your way. Make a list of all your accomplishments and reflect on how you managed to pull through.

9. Prioritize General Well-Being 🧘

It’s essential to recognize that our overall well-being plays a significant role in how we manage anxiety. Eating a balanced diet, ensuring adequate sleep, staying physically active, and engaging in mindfulness practices contribute to a healthier mind and body. These lifestyle choices not only enhance our mood but also improve our ability to cope with stress and uncertainty. When we take care of our physical health, we build a solid foundation that can help us navigate challenging situations with greater ease.

10. Therapy & Coaching 💖

While the tools shared here can be incredibly beneficial, it’s important to acknowledge that in some cases, working with a therapist can provide invaluable support. Personally, I have found that combining therapy (especially during overwhelming moments) with coaching has helped me clarify my goals, vision, and action steps to navigate challenging times.

Final Thoughts

Anxiety is a normal, human response to change, whether in life or business. The goal isn’t to eliminate it, but to manage it effectively. With the right mindset and tools, you can navigate anxiety and move forward with confidence. You got this! 💪

If you’re ready to gain clarity, confidence, and courage, book a free consultation with me, and let’s explore how coaching can support you in embracing change.