I can offer some tips that people often find helpful for managing anxiety when they're waiting for a response to a text message:
Practice Patience: Remind yourself that people might be busy, or they may need time to formulate a thoughtful response. Give them the benefit of the doubt and try not to jump to negative conclusions.
Engage in a Distraction: Find an activity that can help take your mind off waiting for a response. Engage in a hobby, read a book, go for a walk, or do anything that you enjoy and can occupy your thoughts.
Challenge Negative Thoughts: If you find yourself creating negative scenarios in your mind about why they haven't replied yet, challenge those thoughts. Ask yourself if there are any other reasonable explanations for the delay.
Avoid Overthinking: Try not to overanalyze the situation. Remember that there are many reasons why someone might not respond immediately, and most of them are not personal.
Deep Breathing and Relaxation: Practice deep breathing or other relaxation techniques to help calm your mind and body. Breathing exercises can activate the body's relaxation response and reduce feelings of anxiety.
Reach Out to Others: If you have other friends or family available, consider engaging in a conversation with them. Talking to someone else can distract you and provide emotional support.
Set Boundaries: Remind yourself that everyone has their own schedule and priorities. It's essential to respect their boundaries and give them space.
Consider Their Perspective: Put yourself in their shoes and consider that they might be dealing with their own challenges or emotions that affect their response time.
Focus on Self-Care: Take care of yourself during this waiting period. Engage in activities that promote self-care and well-being, such as exercise, meditation, or spending time in nature.
Reflect on Communication Patterns: If waiting for a response becomes a recurring source of anxiety, it might be helpful to have an open conversation with the person about communication preferences and expectations. Understanding each other's preferences can lead to more effective communication.
Remember that it's normal to feel anxious at times, but if your anxiety is persistent and interfering with your daily life, consider talking to a mental health professional. They can help you explore coping strategies and offer support in managing anxiety effectively.