Hi there! I’m so happy you stumbled across this post. I’m here to talk about the 10 Best Things I do Everyday to manage my anxiety (part I). Keyword, manage. Just last year I discovered I have anxiety and have since been on a quest to heal and find ways to ease my anxiety. Everyday is a learning opportunity. I have been educating myself on anxiety looking at everything from books, articles, podcasts and most importantly professional therapy. I’m so happy to be able to share these exercises with you and hope they can help you as they are helping me. For Part II, click here.
1. Journaling
This is something that did not come easy to me. I didn’t fully grasp the idea of journaling when I first started. I had no clue as to what I should be writing about. Are there topics I should cover? What do I write about? You could definitely say I was overthinking. Yet, as I continued to practice writing, I now see so many wonderful benefits to journaling!
First off, this journal is yours. No one will read it, no one is judging you. This can be your safe space. I cannot express how helpful it is to put your thoughts down on paper. Second, instead of keeping those anxious or stressful thoughts in your head, write them down. There’s been quite a few times where I’ve had some amazing realizations or epiphanies while journaling. It’s like you allow your mind to flow and jot down anything that comes to you. If you are struggling with anxiety, journaling will allow you release those pent up thoughts and it’s such a great tool to use anytime you feel the need to vent.
2. Breathing
This is probably the most relaxing yet difficult exercise on this list. You might be thinking, what so difficult about breathing? We do it everyday, every second without even thinking about it. Yet somehow, breathing with with the intention to relax and allow your body to flow with your breath is something that takes practice. I’m still learning how to do this.
The act of breathing deeply can be so calming and restorative. By breathing deeply, I mean taking a long inhale of breath where you allow your lungs and belly to fill up with oxygen and then exhale long enough to feel your belly come back out. Some experts suggest your exhale should be longer than your inhale. Others say to take an extra breath and hold it for second. Regardless of what you read, the idea remains the same. Just breath. Focus on your breath. Allow your body to flow with your breath so that you feel nothing else except the rhythm of your body inhaling and exhaling. This is such a powerful tool in helping with anxiety. It can calm down your nervous system by simply sending oxygen to your brain. Yet, as I mentioned it takes practice and is something to work on.
3. Walking (No Distractions)
Take a walk outside with no distractions. Seems easy enough but it can be challenging. By no distractions I mean, put away/silence your phone and disconnect any headphones or music. I guess you can call it a mindful walk. Taking a walk with no distractions is such a amazing way to bring you to the present moment and get your mind off any anxious or stress provoking thoughts. Just walk, take notice of all the things outside, listen to sounds you hear. Look up at sky and allow yourself to just walk and be present.
Not to mention that walking/exercise releases endorphins, those feel good hormones that are sorely needed if you are feeling anxious.
4. Talk About Your Anxiety
This exercise does not come easy. Opening up and talking to people about your anxiety is daunting and can make you feel even more anxious. Some people might not understand what you’re going through but that’s okay.
From personal experience, once I felt secure enough to share my feelings of anxiety and what symptoms I go through it allowed me to confront it head on. I did not have to hide or be shameful of it. The more I share with my family and friends, the easier it is for me to accept the fact that I do experience anxiety and I can create meaningful relationships with those around me. I have found that it’s easier for me to be open and honest with those around me about my anxiety than it is to hide it and deal with it alone. You might even find that those closest to you may be going through the same thing and you can become a support system for each other.
Most importantly, talking to family and friends about anxiety allowed me to feel safe. I could be myself and let them know if certain situations made me feel stressed or anxious. I am beyond grateful to have supportive people in my life who try their best to understand what I am going through. If you every need someone to talk to about your anxiety, please reach out to me. I want to listen and be that support you need.
5. Practice Mindfulness
This is one practice I have not mastered yet but is at the top of my list. Being mindful is to be aware of your surroundings. It’s to be focused on the present moment and aware of what is front of you. Not thinking of the past or future, just focusing on the present moment.
This is not easy to do especially when your anxious mind can be running at 100 mph. I first heard about mindfulness in a podcast called The Anxiety Coaches Podcast. The host talks about mindfulness as way to ease your anxiety and bring your wandering mind back to the present. We often allow our minds to wander and forget to be present in that moment. However, I have found that with some practice being mindful of everything that you do allows you to focus your attention and mind to what’s at hand. This is such a great tool to practice for anxiety.
If you’ve made it to the end of this post thank you! I truly hope these exercises or practices will help to ease your anxiety. They have been amazing tools for me and a way to practice self love and self care everyday. Just know, you are not alone and there are ways to make your anxiety better or hopefully someday non-existent.