Anxiety is normal and natural, but it can easily spiral into an overwhelming force. Stressful situations, such as an unplanned pregnancy, may spark worries that become impossible to ignore. Additionally, overcoming anxiety often feels more difficult when you are isolated or feel lonely.
Thankfully, there are many ways to soothe the emotional, mental, and physical effects of worry. In this blog, we’ll show you how to deal with anxiety when you’re alone so you can find relief and confidence in every situation.
Why anxiety feels stronger when you’re alone
Alone time allows you to focus more on yourself, which can be good in moderation. When you spend too much time alone, however, you can become overly focused on your challenges and stresses. Just as sounds are louder in an empty room, your internal struggles feel bigger when you don’t have other people to share them with.
Human beings are meant to connect with others. We need friends and family members who will listen to our concerns and offer support. These social connections remind us that we’re not alone in our lives or experiences. Every person throughout history has overcome struggles, and you will get through this season, too.
How to deal with anxiety when you’re alone
1. Ground yourself in the present
Learning how to calm anxiety when you’re alone starts with mindfulness exercises that help you connect with the world around you. An easy way to settle your mind is to follow the 5-4-3-2-1 technique.
First, list five things that you see, then four things you are touching. Identify three sounds you can hear and two things you smell. Finish by naming one thing you can taste, such as a drink or a piece of gum. Grounding techniques for anxiety pull your mind out of its spiral and help calm physical stress symptoms.
You can also try deep breathing for anxiety relief. The 4-7-8 technique, for instance, can stop your fight or flight response. Start by breathing in through your nose for four seconds, then hold it for seven seconds. Exhale out of your mouth for eight seconds, and then repeat the cycle until you feel calm.
These simple grounding exercises give you the mental and physical space you need to think rationally about your situation. Whenever you start feeling overwhelmed, take a few minutes to ground yourself in the present moment and soothe your worries.
2. Seek a sense of connection, even when you’re alone
There’s a difference between being alone and being isolated. You can’t be in a loved one’s presence all the time, but you can connect with the people you trust through phone calls, texts, and online messages.
In moments of high anxiety, you should always reach out for support. Your loved ones want to help you, and you are never a burden. If you can, schedule a time to meet up. Physical touch, eye contact, and the ability to read body language are more effective than a phone call or message. That said, any connection is better than none.
There are also many ways to build connections when you don’t have a good support system. You might find support through an online community or with a counselor. Local resources are great places to find help, too.
3. Find healthy ways to spend time alone
Everyone needs alone time to recharge and rest. But if you find yourself feeling anxious when alone, it’s helpful to be intentional about how you spend this time.
Look for activities or hobbies that bring joy, such as painting, gardening, journaling, or taking walks. A cluttered or dirty living space can trigger stress, so create a schedule for keeping your home clean. You should also limit screentime to give your brain a chance to rest.
Routine is another great way to calm anxiety when you’re alone. Set a consistent time to wake up, eat, complete repetitive tasks, and go to bed. You can also plan special treats, such as getting a takeout coffee on Monday mornings or going to the beach on Friday evenings.
Managing anxiety alone isn’t always easy, but there are many small ways that can help you stay grounded and in control.
4. Know when to get help
These feelings are more intense for some people or in some situations. Coping with anxiety by yourself may not be your best option, and that’s okay.
Reach out to local therapy services, online counseling options, and helplines to get professional help. It takes strength to admit you need help, and there are so many people who are ready to support you during this time.
Find support at Thrive Orlando
Even if you feel isolated, you’re not alone. We are here to surround and support you as you determine the next steps for your unexpected pregnancy. Don’t suffer through anxiety alone. Find hope and help at our clinic today.