Anxiety is a feeling everyone has experienced to different degrees. Anxiety is defined as, "a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome". Some common examples of everyday anxiety may include the nervousness you feel before taking a test, doing a presentation, or sending a risky text message.
Anxiety disorders differ from the normal feeling of anxiety as the feeling of fear becomes so excessive it begins to negatively impact a person's life. The feeling is persistent for a period of six months or more opposed to the temporary feeling of anxiety that is experienced by those lacking a disorder. People with an anxiety disorder tend to over estimate the danger of the situations they avoid. Anxiety attacks and panic attacks can also be experienced depending on the disorder.
Whether you suffer from an anxiety disorder or everyday stress-induced anxiety there are plenty of simple ways to make yourself feel more relaxed, positive, and less stressed about your life and the situation you are currently dealing with. Even if only one of these tips works for you, one is always better than none.
1. Deep Breathing
Inhale deeply for 5 seconds, then exhale for 7 seconds slowly letting out your breath and letting go of the stress and tension with it. Repeat this process at least 3 more times or as many times you feel is needed. This will slow down your sympathetic nervous system, eliminating the fight or flight response your body experiences during times of high stress.
2. Arts and Crafts
Any art activity is a chance to express and channel how you are feeling. Activities like this will put your focus and attention onto something else positive rather than whatever situation you are hyper focused on creating the anxiety. It is proven that repetitive movements like coloring, painting, knitting, etc. reduce stress.
3. Keep a Journal
Sometimes it is extremely hard to sort out your thoughts and feelings when you are in the midst of anxious, stress-producing thoughts. Writing down what you are thinking, feeling or experiencing helps you evaluate your thoughts on paper. You can understand more of what you are feeling and let it all out. And a journal will not judge anything you write down, believe me.
4. Self Care: Bubble Bath, Painting Nails, Doing Make-Up/Hair, Face Mask, Lotion
Any form of self care like these examples are great ways to revert your focus and just make you feel good. You feel better about yourself, about your body, and eventually about life after forcing yourself to slow down and do something nice for yourself.
5. Exercise, Get Moving!
Getting moving puts your energy you are using to think a cycle of anxious thoughts into something else enjoyable and productive.
Exercising is not only limited to going to the gym; it can be anything involving movement. For example: walking your dog, shooting hoops, kayaking, hiking, volleyball, etc. whatever you choose to do should be something you enjoy.
Exercising also releases endorphin's which are hormones that interact with your brain to reduce your perception of pain and create a euphoric feeling. In other words, it just makes you feel good!
6. Read a Book/Watch a Movie
With these activities you can place your worries on someone else story other than your own, dissipating a good amount of anxiety.
7. Clean/Organize
Putting the energy being used to create a state of stress into something productive and rewarding is a great way to change your mindset. Your room will be clean, and you'll forget what you were worried about in the first place by the time you're done!
8. Talk to a Family Member/Friend
Large part of anxiety in our world today is brought on by internalizing and attempting to ignore our feelings and thoughts. For example, if you wanted to confront someone about something that was did or said, but chose not to because that was the easier option in the moment, the tension inside you will build up. In the long run, this is when anxiety is formed. If there are things you need to talk about but are uncomfortable talking to someone you know, there is absolutely no shame in seeing a therapist. After all, that is what they are here for.
9. Play with your pet or someone else's
Animals are some of the best anxiety reducers and mood enhancers out there in my opinion. Playing with an adorable animal will almost always put you in a better mood, make you laugh, and hopefully forget what you were stressed about in the first place.
10. Use Silly Putty, a Stress Ball, a Fidget Spinner, etc.
Having a tool to occupy your hands with, whether it's something you can squeeze or just play with helps to decrease tension you feel throughout your entire body. It's almost like the shaking of your leg or the twirling of your hair people tend to do when anxious, but this is a conscious outlet.
11. Listen to Music!
Music, especially calm, positive, or upbeat styles is proven to improve your mood or relax you. Music can effect the body processes in a positive way. For example, when you are anxious your heart rate and blood pressure go up, by listening to slow calming music you can combat this relaxing an anxious mind and body.
12. Use Positive Affirmations/Quotes
Something people tend to struggle with is breaking the cycle of anxious or depressive thoughts once they are started or triggered. When you have a moment come up with a list of positive, motivational, useful quotes that will help you return to a normal state of mind when you are overwhelmed. You could keep a note of them on your phone or a notecard in your wallet, whatever is easiest for you. Tailor them to your own needs to help you with whatever you personally struggle with.
13. Get outside!
Being inside all day, whether at work or in school, can become depressing. All the time inside doing the same tasks everyday can become a drag. You can become stuck in your head. Everyone could use more fresh air. It doesn't matter what you do outside whether its tan, garden, lay in your hammock, go for a walk, etc. as long as you leave the inside behind and be present mindfully taking in nature and your surroundings you will feel relief. Nature is very soothing if you enjoy it and leave your worries behind you.
14. Meditation
The definition of meditation is: "the act or process of spending time in quiet thought. It is a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth".
This may seem like a lot to take in and many people may be turned off by the thought of meditation. The truth is though that there are many different forms of meditation and you can find what works best for you or even create your own.
The goal of meditation is to give your mind a break from the tens of thousands of thoughts that flow through it each day. You can focus on different goals in meditation: quieting your thoughts, reflecting on your day, inhaling the positive/exhaling the negative, focusing on change, etc. It helps you get in touch with yourself and know yourself and your needs a little better.
15. Any Other Activity or Hobby that Brings You Joy/a Sense of Accomplishment
Some examples could be: cross words, word searches, puzzles, knitting, sewing, driving, shopping, going to the beach, surfing, snowboarding, fishing, baking, etc.
The most challenging part of combating anxiety is finding which methods work best for you and actually putting them to use when needed. When completely overwhelmed it is difficult to direct your focus onto something else. With practice and by keeping your favorite methods in your back pocket, you will start to get better at dealing with anxiety everyday. It takes time, but once you force yourself to fight it and get in a habit of using positive tools, it gets easier and easier. I hope you are able to take something away from this and start on the path to a happier, healthier, less stressful life.
