Think of anxiety as that relative who’s overstayed their welcome. Don’t worry; we’ve just the tips to send that dude packing! This blog is your guide to building a toolkit packed with strategies to manage anxiety and bring on that feel-good calm.
Feeling Blue? A Quick Guide To Understand Your Feelings
Hey, we all get nervous sometimes—and that’s totally normal! The panic attacks we feel on the morning of a big presentation or the uneasiness we feel after a breakup are all valid emotions. But when those worries and jitters start feeling way too big, it’s time to take action. This is why we need a game plan.
An anxiety toolbox is your secret weapon to help you find your zen. It helps you regain control and find calm when high levels of anxiety strike.
Kick Anxiety to the Curb & Find Your Zen
Mindfulness
Mindfulness is about being fully present in the here and now. This helps disrupt negative thought patterns and reconnect you with your body and surroundings.
Let’s try a quick exercise: Inhale for four counts… Ready? Now hold for four… Exhale for four… Hold for four. Feel calmer already? This is called box breathing, a scientifically proven way to feel calmer in real time!
Tip: Consistency is key—even brief daily practice. The goal is to free yourself from worries about the future or past!
Get Moving, Feel Amazing
Physical activity is like a happiness potion for your brain! Exercise secretes endorphins, chemicals in your brain that act as natural painkillers and lift your spirits up! Exercising regularly also contributes to better sleep patterns, which are crucial for managing stress, which we’ll get to in a second.
Tip: Look, you don’t need to run a marathon to reap the benefits of exercise. Even a fun dance session works wonders! Aim for 30 minutes most days of the week, but even shorter bouts of exercise are useful if you can’t find the time. The point is to find something you like and to get off the couch!
Journaling: Jotting Things Down
Think of your journal as your worry zapper! Putting your thoughts into words allows you to release them from your mind, reducing the intensity of your worries. Moreover, reading back on your journal entries can help you identify thinking patterns that you might not notice in the heat of the moment – it helps you see if there’s a tendency to jump to negative conclusions.
Tip: When journaling, focus on your feelings. How are your thoughts making you feel physically and emotionally? Ask yourself, “What am I feeling worried about right now?” or “What thoughts are running through my mind?” Remember that journaling isn’t about instantly feeling better but about gaining self-awareness, a crucial step in personal growth, and managing high degrees of anxiety.
Sleep!
Sleep and anxiety are deeply intertwined. A lack of sleep can worsen existing troubles and make it hard to fall asleep. It’s a vicious cycle, but prioritizing good sleep can be a powerful weapon in finding your zen. When well-rested, we have better focus, problem-solving abilities, and emotional resilience—all essential for managing anxiety.
Tip: Sticking to consistent sleep schedules, even on weekends, can help you sleep better. Creating a cozy bedtime routine like winding down with calming activities like reading, a warm bath, or gentle stretching in a dark, cool, quiet, and comfortable bedroom can all help you get that much-needed ZZZ! You’d be amazed at how much better you feel when you try these few tips on for size!
Building a Support System
We all need people in our corner! Lean on loved ones who listen without judgment and make you feel good. Most of us have a hard time accepting help, but we need to realize that it’s okay to ask for it! Wanting connection and support is not a weakness but a sign of strength.
Tip: One way to build a strong support system is to identify trusted individuals with whom you can be honest about your struggles and what you need help with. You can also find mental health professionals, like a licensed therapist, to share your troubles with, get personalized coping strategies, and treat anxiety disorders.
You Got This! Brighter Days Ahead
There is no ‘one-size-fits-all’ approach to finding your zen. What works wonders for one person might be less effective for another. The best toolkit is the one YOU build. Don’t be discouraged if some techniques don’t click immediately. Find what works for you and what brings you the most peace. Here’s to finding your happy place!
