Occasional anxiety is a normal part of life, and dealing with anxious thoughts is a common challenge for many of us. To come to peace with anxiety begins with normalising your anxiety. It is also about finding strategies to reduce stress, changing negative thought patterns, and investing in self-care to help manage it. I understand many people may opt for the pharmaceutical route especially for mananging an anxiety disorder - however, I wanted to share some ways that help me manage moments/ periods of anxiety. Perhaps you will walk away with one tip, or maybe the whole toolkit, but I hope it helps to bring calm into your life.
1. Deep Breathing Exercises: Incorporate slow, deep breaths to activate the body's relaxation response. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this to help regulate your nervous system. I like to place my hand on my belly and/ or heart which also helps to make me feel more connected, and centred.
2. Challenge Negative Thoughts and Practice Positive Self-Talk: Identify and question irrational or exaggerated anxious thoughts. Ask yourself if there's evidence supporting these thoughts, and try to reframe them in a more balanced and realistic perspective. Reassuring self-talk can be challenging, but it will help you flip the narrative, and stay focused on the positive which allows you to have more control over your emotions.
3. Regular Physical Activity: Exercise releases endorphins, which act as natural mood lifters. Aim for at least 30 minutes of moderate-intensity exercise most days. Activities like swimming, walking, jogging, Pilates, or yoga can be effective in reducing stress. Remeber you do not "have" to workout, you "get" to work out.
4. Mindfulness or Meditation Techniques: Practice mindfulness or meditation to bring your attention to the present moment. Techniques like guided meditation, body scans, or focused breathing can help you manage anxious thoughts by fostering a sense of calm and awareness. When I am at work and am needing a moment, I take my shoes off and walk around in my socks. This helps to make me feel less confined, boosts my energy, and clears my mind. The ocean is my ultimate favourite place to go when feeling anxious - whether it be walking bare foot in the sand, dipping my feet in the water, or going for a full plunge, it makes the biggest difference in my head space. Nature truly is the ulitmate healer.
5. Limit Caffeine Intake: High doses of caffeine, found in coffee and some energy drinks, can exacerbate anxiety symptoms. When I wake up feeling anxious, I aim to wait roughly 90 minutes before having a coffee or matcha (or sometimes not have any at all). By reducing your caffeine intake, or by paying closer attention to the time of day you are consuming it, will help to manage your anxious thoughts and improve sleep quality. Adequate sleep and rest is a huge factor as studies have shown that a lack of sleep can also worsen your anxious bouts. A general rule of thumb I like to follow is to not ingest any caffeine within 12 hours of when I plan on going to sleep.
B xx