5 Ways to Manage Anxiety
Many clients come to me struggling with symptoms of anxiety: tightness in their chest, difficulty sleeping, excessive worrying, feeling irritable and on edge. Although anxiety can be overwhelming, it is one of the most treatable mental health diagnoses. Here are five things to start doing now to help combat your anxiety. (Of course this won’t make your anxiety disappear, but practicing these habits can help reduce the anxiety you are experiencing. It’s been researched and proven!).
1. Exercise Regularly
I know, I know. You KNEW I was going to say this. I get it, getting in regular exercise can be tricky. You work all day, have responsibilities at home and some days you are just too exhausted to think about it. But even just a brisk twenty minute walk can change your brain chemisty, improve your mood, and help with anxiety. When we are experiencing anxiety, our nervous system is in “fight or flight.” That means we are mobilized and our body wants to move! Getting in any form of exercise will help curb both physical and emotional symptoms of anxiety. Give it a try, and see if it helps!
Tips:
Find an activity you enjoy to make it easier to stick with.
Consider group classes for added motivation and social connection.
Get a buddy to walk with you. It can be a human OR a fur buddy!
2. Get Outside
Research shows time and time again that being in nature has a profound impact on our mental health. Spending time outdoors can lower stress and improve your overall mood. Living in the Pacific Northwest, we are surrounded by gorgeous places to hike, bike, and be outdoors. But you don’t have to drive to the gorge to decrease anxiety. Any place you can get natural sunlight, be amongst the trees or smell the fresh air will do. That can be your backyard, walking in your neighborhood or taking a quick break outside of your workplace. Any chance you can give yourself to get outside has the potential to postiviely impact your mood and decrease your anxiety.
Tips:
Try to incorporate outdoor time into your daily routine, even if it’s just a short break.
Take your lunch break outside.
3. Journal Your Thoughts
I know. This one is tough. What do you even write? I mean, buying the journal is fun, but what are you supposed to write in it when you get it? What if someone reads it? What if you sound stupid, just end up writing the same thing over and over again, or worse, write nothing at all? I get it. I have been there. Journaling is a practice that has taken me time to incorporate into my life. But it has been worth it. This is also a research based activity that can help alleviate symptoms of anxiety (and depression!). Writing down your feelings can provide clarity and relief. It allows you to process your thoughts, identify triggers, and explore solutions. It can also serve as a creative outlet for expressing what’s on your mind. So go ahead, buy that journal and let it be okay if you only write a few days a week, even a few days a month. Notice how you feel and see if you can recognize a difference.
Tips:
Set aside time each day or week to write, even if it’s just for a few minutes.
Don’t worry about grammar or style; focus on expressing yourself honestly.
4. Set Aside Time to Worry
Ever find yourself up at night worrying and can’t fall asleep? One reason this may occur is due to our brains desire to solve problems. Since our brain is wired for survival, part of its job is to solve problems. Most of us are so busy and distracted throughout the day, that we don’t give ourselves the quiet our brain needs to just think and make sense of it all. At night however when it’s quiet and we are less distracted our brain thinks this is a perfect time to get to work! It may sound counterintuitive, but allocating a specific time to worry can help contain anxiety and help combat those sleepless nights. By scheduling a “worry period,” you give yourself permission to focus on your concerns without letting them disrupt your entire day or night. Even if you find yourself sleeping soundly most nights, setting aside time to worry during the day can still be beneficial.
Tips:
Choose a time when you won’t be interrupted and set a timer for 15-30 minutes.
Don’t choose first thing in the morning, or right before bed.
After your worry time, engage in a positive activity to shift your mindset.
5. Practice Self-Compassion
It’s easy to be hard on yourself, but practicing self-compassion can help you navigate these feelings more gently. Treat yourself with the same kindness and understanding that you would offer a friend. Acknowledge that it’s okay to feel anxious and that you’re not alone. Practice these three steps: 1. Mindfulness: Recognize and be aware that you are being hard on yourself. 2. Common Humanity: Remember that we all go through periods of suffering in our life. 3. Self compassion: Practice speaking to yourself like you would a friend.
Tips:
Use affirmations or positive self-talk to counter negative thoughts.
Engage in self-care activities that nurture your mind and body, like taking a warm bath or enjoying a favorite hobby.
Managing anxiety is a journey, and it’s important to find what works best for you. By incorporating exercise, getting outside, journaling, setting aside dedicated worry time, and practicing self-compassion, you can build resilience and create a more peaceful state of mind. Remember, it’s okay to seek help if you need it—anxiety doesn’t have to define you. Embrace these strategies and take small steps toward a calmer, more fulfilling life. Reach out to Aimee if you are ready to take the next steps in healing your anxiety.
