Let’s be real for second please….you can read all the blogs on anxiety on the internet, but none of them will make a difference unless you first understand what you read and then act upon what you’ve read. I get it, mental health is finally getting the shine it deserves and you want to be your best self so let me help you.
Briefly, anxiety is excessive stress and worry. In much smaller doses stress and worry is needed. It helps you stay out of dark alleys, prepare so you don't bomb in front of a crowd, but too much of it can keep you stuck. Anxiety typically manifests in three ways- thoughts, behaviors, and physically.
Thoughts are those times when you are thinking about what you should have done, wished you had done, or even what you want to do, and for some what may come later. It shows in your behaviors when you seek constant validation from others, attempt to over prepare, or flat out avoid the thing in an effort to eliminate any negative feelings. It occurs physically when your heart races suddenly for no reason, you feel keyed up so you fidget and are unable to be still, experience some muscle tension, or have that feeling in your stomach like you about to get in trouble with your mom.
So how do you deal because life is going to happen? Here are four ways to cope with anxiety:
Deep breathing- cliche I know but it works. Try breathing from your belly. Belly breathing is one of the quickest, most effective ways to calm yourself. It takes minimal effort and you can literally do it anywhere! Here’s how to belly-breathe.
Sit in a comfortable position, and relax your body. You can do this exercise with your eyes open or closed—just go with what you’re most comfortable with.
Try breathing naturally through your nostrils, slowly.
Work to breathe from your belly instead of your chest. Ideally, you should be able to feel your belly expand and contract slowly as you breathe if you place a hand on it.
Concentrate on your breathing and notice as your mind calms down and the chaotic thoughts go away.
It may take a while to perfect but I would say try to practice daily so when you really need to do it you can.
Take an attitude of gratitude. So often we are so worried about what we don’t have and what seems to be going wrong. We actually lose sight of what we do have and what is working in our favor. We are concerned about bills and not thankful for shelter. One small thing to help with this is to change your language. Instead of I have to do this try saying I get to do this. Try starting your day with three things you are grateful for. This will help you set the tone for your day. The bonus is when you have a bad day or just seem to wake up anxious (because it will happen) you have something to look back on and hopefully shift your mood.
Create a meditation practice and start to incorporate mindfulness into your day. Anxiety is typically about the past or the present. It presents as you over thinking what you did or what you want to do so critically you get worked up. Try to be present in the moment you may really like it here! I say start with 2 min a day and then you can go longer as you get better at it.
Use a journal. Journaling is a great way to reduce the frequency of negative thoughts by getting them out of your mind and onto paper. Not only does this have an instantly calming effect, but this technique can also, over time, reduce these thoughts, and help you replace them with positive ones! I encourage you to adopt a journaling practice that is helpful and not intrusive. You do not want it to be just another thing you have to do because then you will start to dread using it. Journal in a way that is authentic to you. If you like prompts find some, if you want to free write do that. It is your tool, no one is taking it up for a grade!
While these techniques are not all inclusive with a little practice they have been proven to work. I also know sometimes it can be so much more difficult to manage alone. I will ALWAYS say SEEK HELP when you need it. Read more on managing mental health challenges and creating a more fulfilling life for yourself over at our blog.
