Living with anxiety can be tough and frustrating. Here are some tips for managing anxiety that I have found helpful.
In this post I will cover tips for managing anxiety that should help alleviate the anxiety you’re feeling at the moment, whether you’re alone or in public. Practices that are proven to help decrease levels of anxiety will also be included.
These tips are totally doable and just takes some work to remember to do them in the moment you’re experiencing anxiety.
I have grown up with social anxiety and I am still learning on how to not let it get in my way at times. I understand how anxiety can make you feel limited and out of control, but with these tips in practice you will be able to gain atleast some control over your anxiety.
This post is all about tips for managing anxiety and ways to overall alleviate anxiety.
When You’re Having Anxiety
You’re starting to overthink, then you notice your heart beating faster, your chest is heavy and your breaths are shallow. Something triggered your anxiety and now you’re scared your anxiety is going to take control again. Here’s what to do.
Observe your environment.
Go through the senses. Sight: What do you see? Name outloud or in your head 5 things you see without thinking, just do it. Then say 5 colors you see. You can name more than 5 if it helps you stay distracted.
Next, what do you hear? Start saying objective observations like, “I hear people talking. I hear dogs barking.” Don’t add any other context or judgement.
Third, smell: Do you smell anything? Name whatever you smell. Having with you a soothing scent/essential oil can really help. Scents that are known to sooth you are: lavendar, rosemary, jasmine, vanilla, rose.
Putting your attention on your environment will get you out of your head and help you be more present. It will remind you that you are here.
Observe your body.
Put your attention onto where in your body you are feeling the anxiety. Is it in your chest? Are your hands shaky? Does your stomach hurt? If it’s difficult for you to locate it, acknowledge that. Simply label the feelings and location in your mind. Focusing on where you are getting these uncomfortable sensations will allow you to understand your body a bit better. Next time anxiety is coming up in your body, you’ll be able to detect it before it escalates.
Breathe.
I know you’ve heard this before, but it really does help when you give it a few tries. Whenever I have anxiety, I can’t easily regulate my breathing in just 3 deep breaths. Taking deep breaths helps regulate the nervous system and reduce the tension you’re feeling in your chest.
When you are trying to regulate your breathing, take it slow. Really try to put your focus on the rise and fall of your chest. How your stomach inflates and then deflates, and how your ribs expand. Close your eyes if it helps. Go slow and inhale deep, try to hold it for a few seconds before exhaling. Exhale all the air out, all the anxiety.
Let it pass.
Anxiety is a bitch and a liar too. Don’t believe those anxious thoughts circling through your mind. I know it’s easier said than done but with time, those thoughts won’t affect you so much. When you start to overthink, just label the thoughts. Say to yourself, “These thoughts are just my anxiety talking. My anxiety is a liar. These thoughts are coming from a fear/insecurity of mine. These thoughts are not reality”. I know how anxiety can really make you believe that what you’re thinking is true, but you have the control to change your perspective.
Let the thoughts come and go, don’t try to analyze them or judge them. Just sit and observe your thoughts and let them go away. It might not feel like they will, but they will. You will realize just how temporary thoughts and feelings are. Everything is temporary. Trust that you are okay. You are worthy. Your anxiety is lying to you.
Once Your Anxiety Calms Down
Give Yourself Compassion.
If we are unsuccessful with controlling our anxiety, it can make us feel shitty, embarrassed, or ashamed. It can make us feel upset for even having anxiety and the fact that we have to deal with it while others don’t.
Remind yourself that you are not alone. People experience anxiety on all levels, even your most extroverted friend experiences anxiety sometimes. There is no need to focus on the cards you have been dealt. You have anxiety, but you also have the power to overcome it. It won’t be easy but I believe you can make anxiety your bitch.
Give yourself a big hug (literally do it) and express compassion to yourself for having to deal with anxiety. Maybe say something like, “I know it sucks that you go through this, but you are not your anxiety and anxiety is a liar”, or “You have gone through so much and there are multiple reasons why you have anxiety. I’m proud of you for what you have overcome”, or “It’s okay that I wasn’t able to control my anxiety. I’m only human. My journey is not linear”. Obviously you can change it up and say it differently but as long as you are being loving with yourself. It may feel weird to talk to yourself this way, but you better get used to it because you deserve compassion and understanding.
Journal About It.
Depending on the situation, experiencing anxiety can be a teachable moment. If you can, go somewhere more quiet and journal what just occurred. Why was your anxiety triggered? Was an insecurity of yours brought up? Was it a certain person? Where does this insecurity come from? Does this person remind you of a person who has hurt you in the past? Has this person hurt you? Do you want this person in your life? Try to reflect back on past experiences that made you feel afraid, less than, or hurt. There is most likely a deeper reason why certain situations or people trigger your anxiety.
Take a Walk.
If you’re able, go on a walk and reflect on what just happened. This is also an alternative to journaling if you aren’t into journaling. Going on a walk gives you time to think, relaxes you and is good for your health.
I recommend reflecting on it because knowing more about what triggers your anxiety and why you get triggered not only helps you gain more control over your anxiety but also allows you to be more self aware.
Practices that Reduce Anxiety
Meditation
If you haven’t tried meditation, it can seem daunting to have to sit with your thoughts but with practice it does get easier. Here is an article from the American Psychological Association if you want more objective information and evidence on how mindful meditation helps with anxiety.
Meditation doesn’t have to be sitting down with eyes closed for 10-20 minutes. Small acts of meditation can still help you return to the present moment. Throughout your day just pause what you’re doing and take 3-5 deep breaths. Dedicate the time for yourself to just be. Don’t worry about what you have to get done that day or whatever is coming up in your life. Just breathe and remind yourself the only thing you have control over is this present moment.
Yoga
Yoga is a very mindful and relaxing physical practice that helps bring awareness to your body. During yoga you are meant to focus on how your body feels at the moment, and where you are having these sensations. You are to control your breath and be more present. These are acts of mindfulness which makes sense why yoga would help with anxiety.
Though there is not a lot of research showing strong evidence of yoga reducing anxiety, many people in the case studies did report having less anxiety over time. The scholarly article Yoga for Depression and Anxiety: A Review of Published Research and Implications for Healthcare Providers on how yoga shows postive affects on anxiety and depression yet in other cases, there is no strong evidence.
The only way to know if it will help is to try. There are many types of yoga and an endless amount of beginner friendly yoga classes on youtube. I am subscribed to Yoga with Bird, Yoga With Kassandra, Breathe and Flow, and Yoga with Olive. They are vinyasa yoga channels that focus on aligning breath with movement. Try them out!
Art
You don’t have to be an artist to partake in art activities. Coloring, drawing and painting can be very therapeautic and enjoyable activities to do on your free time. It’s also a cool activity to do with friends, as a date, or a solo date. The article The Influence of Art Making on Anxiety: A Pilot Study is on a study where art decreased levels of anxiety in undergraduate students shortly before exams.
Dance
Just like with art, you don’t have to be good at dancing to enjoy dancing. It’s the act of moving your body however you wish and feeling free that makes dancing so fun. Emotions are energy, and when we repress them they are redirected to other areas in your body. Dancing helps release the tension, stress and pent up emotions.
So when you’re alone in your room/home, play music that makes you want to dance and let go. Don’t think about what you look like, or what your next move is going to be. Just do you, feel the music and let your intuition guide your movement. There is no one there to judge you so have fun! Shake out the stress and tension your body is carrying.
If you can’t seem to get into these practices, that’s okay! Everyone is unique and what works for others, may not work for you. Try new hobbies and that may just be your anxiety/stress reliever.
Now try these practices and tips for managing anxiety!
After reading this post, I hope you put these tips for managing anxiety into action. Let me know if they have helped you. Thank you so much for visiting my blog and I wish you the best on your journey of making anxiety your bitch! Have a great day/night <3
This post was all about easy tips for managing anxiety and practices that help reduce it.