Calming the Body and Mind: Tips for Managing Anxiety
COVID-19 isn’t the only pandemic going on in our world.
Anxiety is at an all-time high, and while this is largely exacerbated by quarantines and unprecedented lifestyle changes, it is also encouraged by unattainable cultural expectations, the toxicity of social media, and well, just the day-to-day requirements of being a human.
I mean, let’s be real: Being a human is hard. Never mind the kids to raise, bills to pay, jobs to succeed at, friends to keep in touch with— We’re also trying to be kind to ourselves, maintain a physically and mentally healthy lifestyle, give ourselves grace, and take a break every now and again! We have our work cut out for us, and in today’s world, the odds can feel stacked against us.
All of this to say: If you’re feeling anxious lately, it makes sense. Your anxiety is valid, and you are not alone. While anxiety is a completely normal and often healthy emotion, it can easily tailspin out of control if not managed. Anxiety that is not handled can turn into a disorder that leads to excessive fear, apprehension, and worry.
Here are some tips for how to manage your anxiety, especially in these crazy times:
- Bring awareness to your thought patterns. What are you thinking about on a daily basis? For example, if you are ruminating over fear of the future every single day, you are feeding anxiety. Notice those negative thoughts taking root in your mind and see where you can take back control. Are some of these fears irrational? Have you started worrying incessantly about things that are entirely out of your control, and therefore, worrying is a waste of energy? Are there positive replacements for these negative thoughts?
Read: What is Mindfulness and Why Do I Need It? for more tips and insights.
- Focus on your breathing. Regulating your breath helps regulate your brain and will encourage regaining control in a given moment. Start by getting in a comfortable seated position. Close your eyes and breathe in for four counts, hold it for seven, and breathe out slowly for eight. Repeat this until your breath has slowed and your mind has calmed.
- Get your thoughts out on paper. I know you probably hear about journaling way more than you’d like to, but I assure you, there is so much power in getting those thoughts out of your brain. They might truly be trapped there, cycling round and round in unhelpful patterns, and you might notice a release of anxiety as soon as you put that pen to paper. Give it a try!
- Focus only on what you can change. Many times, anxiety stems from fearing things that haven’t even happened, or better yet, things that are very unlikely to happen at all. Life is unpredictable, and no matter how hard we all try, there are certain things we simply cannot control. Replace those fears by focusing instead on what is within your control. For example, you cannot entirely control whether or not you lose your job; you can only perform to the best of your ability and be grateful that you have one. Another example: You can’t control what people think of you, but you can control how you feel and think about yourself.
- Step away from the thought or action that is provoking your anxiety. I know you can’t literally step away from your brain, but you can focus your energy elsewhere momentarily: Do some chores around the house; do ten minutes of meditation; go for a walk or engage in a mood-boosting exercise. Find something that will redirect your thoughts and bring you fulfillment.
- Stay off of social media. This one can be tricky, especially now as we face such isolating times and are turning anywhere and everywhere for community. Social media can often feed anxiety, though, because it gets you focusing on comparative thought patterns and overwhelming things happening out in the world. If community is what you are seeking, call up a friend or family member instead, or join an online anxiety support group.
- Be gentle with yourself. I know this can be easier said than done when struggling with anxiety, but remind yourself that you are doing the absolute best you can. Here’s a great mantra in anxious moments: “This is a moment of anxiety. Anxiety comes with the territory of being human. Like all moments, this moment will pass. How can I be kind to myself in this very moment?”
Finally, if anxiety is starting to rule your life, reach out to a mental health professional. As soon as it starts dominating your relationships, work performance, and other important areas of life, it might need a little more muscle power to oust it. Send me a message today; I would be honored to help.
