Tips for Managing Anxiety

Anxiety can feel like a storm taking over your life. Common methods like therapy and medication work for many in combination or separately. This post looks at other things you can take to manage your anxiety.

Understand Your Triggers

Identifying what triggers your anxiety is crucial. Once you recognize these triggers by becoming more self aware you can start to manage how you respond to them. A crucial part of CBT is about identifying the parts that make up your difficulty and how we are responding to them which can help us to see how we can make the changes to feel better.

Start by journaling your anxiety episodes. For instance, if you notice an increase in anxiety when attending crowded events, note it down. After a few weeks, patterns might emerge. Maybe work-related stress builds up on Sundays, making the start of the week particularly tough.

By pinpointing such triggers, you can proactively create strategies to address them. This shifts your focus from avoiding anxiety to effectively managing it.

Mindfulness Practices

It isn't for everyone I know but Mindfulness can provide a powerful shield against anxiety. It helps you anchor yourself in the present, diminishing the influence of overwhelming thoughts.

Incorporate mindfulness techniques into your daily routine. Start with five minutes of deep breathing each morning. I swear by breathe work (its a key part of my other offering too-Hypopressives) but it has to be practiced when you are not feeling anxious as when you try to learn something new when your anxiety is high, the threat brain will take over and it wont be as effective. Apps offer guided meditation classes that help boost this practice over time.

You can also embrace mindfulness in everyday activities. Perhaps during lunch, take a moment to savour the flavours of your meal. When you walk outside, notice how the sun feels on your skin. These small moments of awareness can have a significant impact on your mental state. Mindfulness can help to bring your anxiety down enough, to allow your rational brain to kick in.

Engage in that Creative side

Creativity serves as a fantastic tool for alleviating stress and anxiety. Engaging in activities like painting or playing music may act as an emotional release, allowing you to express feelings that are hard to articulate otherwise.

Alternatively, writing poetry or stories can be a therapeutic outlet. Set a timer and write for just ten minutes without worrying about structure or grammar. The goal is to express rather than critique.

Establish a Routine

Creating a structured routine can bring stability to your life and reduce feelings of anxiety. It helps eliminate the uncertainty that often amplifies anxious feelings.

Start by allocating specific times of the day for work, exercise, and relaxation. Try establishing morning rituals, such as reading or enjoying a cup of coffee, which signal to your brain that it's time to focus. It doesn't have to be for long, particularly if you are overwhelmed. If 5 minutes is all you can manage, thats ok.

Having a flexible yet predictable routine brings a sense of control, even when external circumstances feel chaotic.

Connect with Nature

The outside world has proven benefits for mental well-being, including a notable reduction in anxiety. Engaging with nature promotes physical activity, which also alleviates anxiety symptoms. It my number 1 go to when feeling anxious, just being outside.

Incorporate nature into your daily life by tending to a garden or observing local wildlife. Engaging with nature not only diverts your mind from anxious thoughts but also fosters a sense of peace.

A serene forest path promoting relaxation and mental tranquility.

Practice Gratitude

Practicing gratitude can reshape your mental landscape and significantly reduce anxiety. Shifting your focus to what you appreciate can dilute hostile or anxious feelings. Hard I know when life is tough but even as simple as saying to yourself 'I appreciate this hot drink' or being able to look outside can really make a difference.

Start a gratitude journal, jotting down three things you’re thankful for each day. Many people I work with find this really helpful. It can help to create some distance between you and your thoughts.

Limit Information Overload (Yes, social media and the news).

In our technology-driven world, constant exposure to information can heighten anxiety.

To tackle this issue, set boundaries around your media consumption. I usually don't respond to any messages after 7.30pm unless they are urgent. Its a habit I have been able to maintain (I just need to work on the rest of my day now). Designate certain times for checking news updates, and consider taking a break from social media altogether. For example, you could limit yourself to 30 minutes of news daily rather than swiping endlessly through feeds. It is hard I know probably also due to the dopamine hit we get from doing it, it keeps us stuck in the habit doesn't it!

Reducing information overload fosters mental calm and lets you focus on nurturing your well-being.

Seek Support

Connecting with others can play a vital role in managing anxiety. Sharing feelings can create a sense of relief and community.

Consider joining support groups, either locally or online, where you can share experiences with those who understand. If direct conversation feels daunting, explore books or online forums that discuss anxiety. These resources can offer a sense of belonging and shared understanding. You can also reach out to me to help you make sense of how you are feeling.

Remember, this is a personal journey: what works for one might not work for another. Stay patient and open to trying different things, knowing that finding peace is not always a linear path. You will still have good days and bad and thats ok.

By embracing these methods, you can take control of your anxiety, transforming it from something overwhelming into a manageable part of your life.