Over the years, I’ve read hundreds of books on panic and anxiety. However, the tips to overcome anxiety as presented by Lucinda Basset in her self-help bestseller From Panic to Power still stand out for me!
That may be so because Lucinda had herself suffered from excruciating pain for years.
And, when she was finally able to overcome that pain she wanted to help others. So, everything that came out on paper had roots in her personal experience and was practical-sounding rather than all talk no show.
Honestly, anxiety can feel like an invisible weight pulling you down, especially when life throws challenges your way. But with the powerful tools given below, you’ll have a road map to lift that weight.
So, let’s see some actionable strategies plus the best tips to overcome anxiety and regain control as described by Lucinda Bassett, in her book From Panic to Power.
1. Acknowledge and Accept Your Feelings
The first thing Bassett emphasizes is the importance of accepting your anxiety. It’s a great way to handling anxiety!
Often, people with anxiety try to ignore or fight their feelings, which only makes things worse. Instead of resisting your emotions, Bassett suggests facing them head-on.
When you acknowledge your anxiety without judgment, it loses some of its power over you.
Example: Let’s say you’re nervous before a big presentation at work.
Instead of trying to push the fear away and pretend you’re not anxious, take a deep breath and say to yourself, “I feel nervous, and that’s okay.” This can make a huge difference.
It can also help in overcoming panic attacks. Because recognizing the emotion can prevent it from spiraling out of control.
2. Challenge Catastrophic Thinking
High anxiety disorder often stems from our tendency to jump to the worst possible conclusion—what Lucinda Bassett calls “catastrophic thinking.”
You might think, “If I fail this test, my whole future is ruined.” But how realistic is that thought, really?
Lucinda Bassett advises asking yourself questions like:
- What’s the worst that can happen?
- How likely is that outcome?
- What’s a more balanced way of thinking about this?
Example: Imagine you have a job interview coming up, and your mind immediately goes to “I’m going to bomb it, and they’ll never hire me.”
Challenge that by asking, “What’s a more realistic thought?” Maybe something like, “Even if I don’t get this job, it’s not the only opportunity I’ll ever have.”
Also, questing like this is an effective way to untangle your anxiety in a variety of situations.
3. Take Action in Small Steps
When coping with anxiety attacks, it can feel overwhelming to tackle everything at once. Lucinda Bassett suggests breaking tasks into smaller, more manageable steps.
By focusing on one small action at a time, you reduce the overall sense of overwhelm and build momentum.
Example: If you’re feeling anxious about starting a new project, instead of trying to finish the entire thing in one go, focus on just the first step. Maybe it’s gathering materials or outlining the project.
Small victories build confidence, and before you know it, you’ve made significant progress. Believe me, this is one of the best tips for dealing with anxiety.
4. Practice Mindful Breathing
Lucinda Bassett emphasizes that breathing is one of the most powerful ways to overcome anxiety! When we’re anxious, our breathing becomes shallow, which can trigger even more panic.
Mindful breathing helps you slow down and regain control.
She suggests this simple technique: Breathe in for a count of four, hold for four, and then exhale for four. Repeat this a few times until you feel your body start to relax.
Example: Next time you’re feeling overwhelmed, take a moment to focus on your breath. Close your eyes, breathe deeply, and repeat the count.
You might be surprised how much this quick exercise to calm anxiety can help you feel grounded again.
5. Stay Present with Grounding Techniques
Fighting anxiety and depression is not easy.
Anxiety has a way of pulling you into the future, making you worry about what could happen next. One way to combat this is by grounding yourself in the present.
Bassett recommends focusing on your surroundings and using your senses to bring your mind back to the here and now.
Example: If you’re feeling anxious in a social situation, try a simple grounding exercise.
Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
This brings your focus back to the present moment, calming the anxious mind.
6. Reframe Negative Thoughts
As a way of coping with anxiety attacks, Bassett encourages readers to reframe their negative thoughts into more positive or neutral ones.
As a matter of fact, with long-term guided practice, you can definitely get rid of anxiety.
Often, anxiety makes us think in extremes: “I always mess up,” or “I’ll never succeed.” These thoughts are not only unhelpful, but they also aren’t true.
By reframing them, you can change your mindset and reduce anxiety.
Example: If you find yourself thinking, “I’m terrible at this, and everyone’s going to think I’m a failure,” try reframing it to something more balanced like, “I’m doing my best, and even if I make a mistake, it’s not the end of the world.”
Reframing negative thoughts helps reduce their emotional impact.
7. Visualize Success and Serenity
One of the most empowering strategies Bassett shares is visualization.
Instead of focusing on everything that could go wrong, she encourages readers to visualize themselves succeeding. This can be referred to as guided imagery for anxiety.
This technique not only boosts confidence but also shifts your focus from fear to possibility.
Example: Let’s say you’re about to take an important exam.
Before diving into a spiral of anxiety, close your eyes and picture yourself calmly answering questions and walking out of the test feeling proud of yourself.
Visualizing success is the best meditation for anxiety. It can help trick your brain into believing it’s possible, making you feel more confident and balanced in the moment.
Final Word
In her book From Panic to Power, Lucinda Bassett offers a treasure trove of tools to help manage anxiety. From changing the way you think to practicing simple, calming techniques, her methods focus on transforming panic into personal power.
Whether it’s through mindful breathing or challenging your negative thoughts, these tips to overcome anxiety can help you reclaim your life from anxiety, one step at a time.
Remember, anxiety doesn’t define you—it’s just a part of the journey. With the right mindset and tools, you can turn that panic into a powerful force for growth and success.
P.S. Feel free to browse the official site for more useful resources from Lucinda Bassett, author of From Panic to Power.