10 Ways to manage Anxiety
Are you feeling like anxiety is running the show? You’re not alone. In today’s fast paced world, managing anxiety can feel like trying to juggle flaming torches while riding a unicycle. In today’s post, we’ve got you covered. We’ll be exploring practical strategies to help you manage anxiety without a superhero cape. From mindfulness tips to bedtime tricks, we’ve got you covered. So, let’s dive in and tackle anxiety together-one step at a time….
1. Practice Mindfulness and Meditation
Mindfulness means staying present and fully engaged with the current moment. One effective technique is the 5 Senses Grounding Technique. By doing this, you can help shift your focus from anxiety-provoking thoughts to being in the present moment.
5. Notice 5 things you see around you. This could be a book, TV, your dog, anything in your surroundings. Notice what these things look like (color, texture, size).
4. Notice 4 things you can touch around you. It can be your hair, shirt, pillow, the rug under your feet.
3. Notice 3 things you hear. This can be any external sound. Focus on things that you can hear going on, outside of your body.
2. Notice 2 things you can smell. Sometimes that’s hard if you’re trying to smell the air around you. Maybe you can pick up a pillow and smell it, smell your hair or the scent of a candle.
1. Notice 1 thing you can taste. What does the inside of your mouth taste like?
By doing this, you can help shift your focus from anxiety-provoking thoughts to being in the present moment. One of the reasons that this is one of my favorite grounding techniques is because you can do this anywhere.
2. Practice Deep Breathing
Deep breathing can help calm your nervous system. The 4-7-8 Breathing Technique is particularly effective.
1. Sit or lie down comfortably.
2. Inhale through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale completely through your mouth for 8 seconds.
5. Repeat this 4 times.
3. Limit Caffeine and Alcohol
Both caffeine and alcohol can contribute to anxiety. Reducing or eliminating them from your diet can help to stabilize your mood. Try substituting caffeinated drinks with teas such as chamomile or peppermint, which have calming properties.
4. Get Adequate Sleep
Sleep is crucial for mental health. Ensure that you have a regular sleep schedule and create a restful environment. Set a regular sleep schedule (go to bed and wake up at the same time every day). Avoid screens before bed, and consider relaxing activities like reading or taking a warm bath. Good sleep hygiene can significantly reduce anxiety levels.
5. Connect With Others
Social support is essential for managing anxiety. Practice active listening when connecting with others. While talking to friends or family and even the grocery store cashier, fully focus on the conversation. Show empathy and understanding by nodding and maintaining eye contact. Avoid interrupting and offer support and validation. This is also a way to work on mindfulness and engaging in meaningful, values-driven activities.
6. Establish a Routine
Having a structured daily routine can provide a sense of control and predictability. Time-blocking is a technique that can help. Create a daily schedule and divide your day into blocks of time. Assign specific activities to each block (e.g., work, social time, relaxation). Stick to your schedule as closely as possible.
7. Challenge Negative Thoughts
Cognitive behavioral techniques can help you recognize and challenge irrational or negative thoughts. Cognitive restructuring is a useful technique.
Identify the negative thought (“I’m going to fail this task.”)
Challenge the thought by asking questions like, “What evidence do I have in this moment that makes this true?” or “What’s a more balanced way to look at this situation?”
Replace the negative thought with a more realistic, neutral thought, “I’ve prepared well and will do my best.”
8. Reduce Stress
Easier said than done, right? We can’t take away stressful events, this is part of being human. However, we can change the way we react to them in order to reduce our stress. I often share the story of the Second Arrow of Suffering with my clients. It’s a Buddist parable about dealing with suffering in a more skillful, self compassionate way. When a person is struck by an arrow (it’s out of your control, came out of nowhere), it is painful. If you shoot yourself with a second arrow by judging, criticizing or punishing your experience, it is even more painful. Finding ways to practice self-compassion when you are in a moment of suffering, you will see your stress level become more manageable (or at least not worsening). I love the way this article dives a little deeper into this parable: https://evolvingminds.org.uk/the-two-arrows-pain-is-inevitable-suffering-is-optional/
9. Engage in regular physical movement
As someone who struggles to make time for movement and “listening” to my body and what it needs, I have had to be very intentional about this. Exercise/movement can be a powerful tool for reducing anxiety. Physical activity increases endorphins, which are natural mood lifters. Whether it’s walking, running, yoga or even dancing around your living room, moving your body can help decrease anxiety levels and improve your overall mood. If you don’t know where to start, jump on Youtube and search for a gentle or restorative yoga class. I like this one: 30 Minute Restorative Yoga For Relaxation
10. Seek Professional Help
If anxiety persists and significantly impacts your like, it may be time to seek professional help. Therapists can provide increased support and strategies tailored to your specific needs In some cases, medication may be recommended. To find a therapist or support group that specializes in the treatment of anxiety, go to the website for the Anxiety and Depression Association of America https://findyourtherapist.adaa.org/?gad_source=1&gclid=CjwKCAjwps-zBhAiEiwALwsVYcZuXlgxUtLDP_TiGDOcnuh-zpbiEjHAZAKLK7Nb_nmNEVeNSQTapBoCg0UQAvD_BwE or The International OCD Foundation https://iocdf.org/find-help/
Remember, managing anxiety is a journey, not a sprint, so give yourself credit for every small victory. Now go forth, breathe deeply, and maybe even laugh a little. Because at the end of the day, if you can manage to laugh through the anxiety and the occasional chaos, you’re already winning! Thanks for reading and I wish you peace and acceptance. Remember that it’s okay to feel what you’re feeling and it’s perfectly human to experience anxiety. May you find moments of calm and comfort, and may peace gradually replace your worries.