How I Manage Anxiety
Anxiety is a tricky monster that loves to come and go with no warning. Good days bring a sense of relief, while the bad days seem never-ending. But even on a good day, anxiety can creep up on you and suddenly anything triggers a reaction. It's overwhelming to the point where it feels like you can't control your emotions, your heart is beating fast, and your whole body just feels out of whack.
With the current worldwide situation, it can be hard to tune out any news whether it comes from trusted sources or conversations with friends. So if you ever feel your anxiety taking over, try these strategies I use in order to ground myself.
Breathe
Take a deep breath. Such a simple task, but so important to remember! Focused breathing slows down your heart rate and clears your mind.
Breath in through your nose for four counts, hold for a second, and release through your mouth for four or five counts. Focus on your physical body. The feel of the air hitting your nose and your lungs expanding. Personally, it really helps to place my hand over my heart and feel the process of slowing down.
Repeat each inhale and exhale until you feel relaxed and ready to continue with your day.
The Five Senses
Tune into the real world. Pick one of the five senses and start from there. Here are some personal favorites:
Touch: Pick up something and pay attention to the texture in your hands. This can help calm you as you're able to touch real world objects. Pets are especially great for emotional support.
Most of the time, hugging my cats really helps. I have one super cuddly cat so I’ll bring her into the room for her to knead the blankets while I stroke her soft fur. It’s really calming and most of the time I end up falling asleep!
Hearing: Listen to music you enjoy, a podcast, or audio book. Hearing another voice can pull you out of your own head and distract you from anxiety triggers.
When I’m having a panic attack I usually listen to Weightless by Marconi Union. The song was specifically constructed in order to reduce anxiety by arranging harmonies to help slow heart rate. Listen for a few minutes and you might notice your heartbeat syncing with the beats in the song!
Sight: Look around and point out what you see, whether that means you’re physically saying it out loud or taking note in your mind. It can be anything from objects to colors in your surrounding area. This helps visually ground you.
If my anxiety wakes me up, it can be quite difficult to actually see anything right away. Darkness can literally make your mind run rampant. Looking at your phone isn’t always the best idea, but I’ve found that scrolling through pictures on my phone really helps me ground myself back to reality. Maybe it’s strange, maybe not, but afterwards I’m able to fall back asleep!
Journal
Sometimes you just need to dump all your thoughts in one place. Journaling can help organize your thoughts and even change your perspective on something that's been constantly spinning in your mind. Maybe it wasn't as bad as you thought it was or maybe you end up discovering something new about yourself!
For me, it’s almost as if I’m physically pulling the words out of my head and discarding the negativity. I’ve tried keeping a physical journal before, but I’ve found that I actually enjoy typing it out a lot more! Once my thoughts are out I feel so relieved.
Medication
Everyone manages their mental health differently. There is absolutely no shame if you need a little more help. Pills do not mean you are “crazy” or “broken.” It’s okay if you need them, it’s okay if you don’t!
What this means for me though, is that I have to stay on top of my daily medication. If I miss more than one day, it is quite obvious. My anxiety is elevated and my overall mood is quite poor. I also have an emergency medication for severe panic attacks. Luckily I haven’t needed it in a long time since my daily medication has also helped reduce those panic attacks to almost being nonexistent!
Just listen to your intuition! There have been several nights where I’ve felt full body anxiety and have tried other techniques in order to calm down before reaching for the emergency medication. Know when you actually need help before relying on a quick fix even if it is tempting.
Reach Out
You are never alone! Remember, there is always someone willing to help or just lend an ear. I’m usually able to express my thoughts to my boyfriend even if he has nothing to say back.
If you feel like you can’t express your anxieties to anyone in your personal life, there are so many resources online! Plus, you have the option to reach out via phone call or texting. Personally, I’d rather text so it’s amazing that all these help lines accommodate to your needs.
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What are some of your own strategies when it comes to managing your anxiety?
#EndTheStigma: Help destigmatize and bring awareness to difficult mental health topics. These pins open up the conversation when discussing mental health! 10% of all proceeds are donated to NAMI: National Alliance on Mental Illness.