In a previous Odyssey post, I wrote about living with my generalized anxiety disorder, which I was diagnosed with a few weeks after my eighteenth birthday. Now that two full years have passed, I've had somewhat of a roller coaster experience with the psychological disorder. Some days are obviously better than others, but I've had my fair share of panic attacks and days where I thought I might even die because my anxiety was getting so out of control.
Even though I take a prescription medication to aid some aspects of the disorder, sometimes I still have to go out of my way to take control of myself and my anxiety and say, "Hey, this thing inside you isn't going to win today. Let's try to defeat this bullsh*t." Hopefully some of these tips to rid your anxiety will make you feel a little bit better and more present in the moment.
1. Breathe, breathe, breathe.
Yes, just like that. Breathing is so important for people who struggle with anxiety. According to an article on stress.org, "Abdominal breathing for 20 to 30 minutes each day will reduce anxiety and reduce stress. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind." I find doing 4x4 breathing helps me a lot because it really gets to the root of deep breathing. Read more about it here!
2. Listening to music...shocker.
For the past five years of my life, I've been really into rap, Drake especially. But now, I find that I'm listening to less Drake and more Vanessa Carlton, Michelle Branch, and alternative bands like Gorillaz, Good Charlotte, and American Hi-Fi. Sometimes when I'm anxious, I really like to listen to some music that's either going to pump me up and make me feel like I'm about to stage dive at a concert, or I either really want to "get into my feels" (ugh, I hate that phrase so much) and have my mind absorb some crisp, calming music like Michelle and Vanessa. Plug in your headphones, close your eyes, feel the music, and remind yourself that it's all going to be good.
3. Watch "The Office."
My all-time favorite ever show will always relieve stress or anxiety for me. It doesn't necessarily have to be "The Office" that's your go-to. It can be "Desperate Housewives," "American Idol," "Yo Gabba Gabba!": hey, I'm not judging! Sometimes it's really great to just engross yourself in something that really gets your mind to pause on chaotic mode for a sec. The reason "The Office" is my go-to is because its writing is so so clever and funny that I'm pretty much always engaged, even though I've seen every episode 100 times. It keeps me laughing, and I'm almost always in a good mood after watching Steve Carell put on his genius Michael Scott character.
4. Exercise...yes, you read me correctly.
Trust me, I'm no fan of going to the gym every day because I have better things to do like sleep and eat string cheese, but I find myself almost getting restless if I don't get some form of exercise when I'm very anxious. Usually when I get really anxious, my appetite will disappear and that's usually the time I'll want to exercise. I'm no Jen Selter, so I only do about 25 minutes on the elliptical or treadmill, but it does the trick every time. Hello, endorphins.
5. Start to journal daily
If you don't keep a journal, go to Walgreens or Target and get one for like $12 and start. It'll last you like a year, and it's so, so worth it. It kills time, and it's your personal therapist, especially if you're in a time of distress. All the words you feel like you can't say to friends, family (or your actual therapist), or anyone else, put it down in your journal which no one else will see. Don't knock it till you try it. (My friend once make a status saying that, but it was in regard to pot. This time it's regarding journaling. Pretty much the same thing.)
6. Get outside
To be real, even if it's raining, cloudy, or just gloomy outside, get a breath of fresh air. Stand under an umbrella and listen to the rain hit the pavement. Watch the wind blow the leaves away on the ground. Surround yourself with the world, because it'll put you back in the present and put you into perspective. There's so much more to your anxiety than you know.
7. Practice yoga
This semester, I signed up for a yoga class as a college-wide elective. It's two times a week for 80 minutes, but I also do outside practice. If you've never done yoga before, I highly suggest it, even if you "think you can't do it." Everyone starts out as a beginner; remember that! Yoga is all about connecting different realms of your body (spiritually, mentally, physically) together during the practice in different poses and breathing techniques. The goal of yoga is to stay present in the moment by practicing these techniques, and while doing that, you're not thinking about your Psych 102 exam the next day or your family's financial problems. Yoga is a wonderful practice of self-care as well as exercise, so purchase a yoga mat, go to YouTube and type in "Yoga with Adriene," and do your thang.
8. Talk to a friend in person or on the phone, not via text.
I find that when you can talk in person or on the phone with a friend about an anxious situation, it's much better than waiting for your iPhone screen to light up with a message that'll be like eight paragraphs long. Verbal communication is so important with expressing anxious and stressful thoughts, so vent your heart out, but use good judgment. Not everyone understands anxiety, so make sure it's someone you can trust and who will only lift you up.
