My approach to anxiety is not an approach for an anxious moment. It is an approach that addresses how to feel anxiety, recognize it, and its message, and still make your best choice--one that is not based on anxiety. My tips are based on learning to cultivate trust in yourself--a belief that you can get through anxious moments--as well as listening to a variety of messages, anxiety being just one of those many messages.
One tip for beginning to listen differently is to start making a distinction between your voice and anxiety's voice. For example, you can ask yourself, "What fear is anxiety bringing up? And then, counter it with, "What do I know to be true that directly counters that fear?”
There is great benefit in taking up a challenging physical or creative pursuit, because it quiets the mind. Great examples include running, weight-bearing exercises, pottery, playing an instrument, etc. Time spent in the creative activity, over time, teaches you that you are capable of reaching new goals, and it helps you gain trust in your strengths and abilities. If you already have an activity, what do you notice about it's [should not have an apostrophe]ability to quiet anxiety? If you don't already have an activity, what activity would you like to begin? Start now, and take small steps.
Consider, what is your relationship to anxiety? It is a relationship of hatred, avoidance, curiosity? Take some time to define your relationship as well as how it helps and prohibits the development of the kind of relationship you'd like to have. Change your stance in the relationship, based on what it is now and what you'd like to to be. For example, if it is now a relationship of avoidance, you may want to begin acknowledging anxiety regularly. If it is currently a relationship of hatred, what can you do to promote a relationship of acceptance?
Ili Walter, LMFT, Therapist Coach - Family Therapy Basicsfamilytherapybasics.com