Managing anxiety, as well as depression and stress, is all about taking yourself away from your anxious thoughts and focusing on the present moment instead. It may only help for a while, but if you use some of these strategies several times a day, it can help immensely with your anxiety.
Take a break from technology
Several studies suggest that technology makes you more anxious if you have anxiety. The online world makes our lives easier, but it also limits our interaction with other human beings. Instead of using technology, go for a long walk or read a good book.
Engage in something that brings you pleasure
What do you enjoy doing the most? Do you like reading a good fantasy book and escaping to a different world? Or maybe you like to take a hot bath and just relaxing in the hot water. Do what you want to do.
Accept that you have anxiety
One of the first ways to actually cope with and manage anxiety is to accept that you have it. Don’t make excuses and face what you are feeling. You will go a long way with this.
Learn more about anxiety symptoms and causes in this article right here: “anxiety 101: how it feels to live with chronic anxiety“
Try doing yoga
I bring up doing exercise again and again. Yoga, pilates, and swimming especially are good for you, if you suffer from anxiety.
Anxiety has a number of uncomfortable physical symptoms, such as muscle tension, tightness and pain sensitivity. Yoga can help relieve these symptoms.
Come up with a solution to your anxious thoughts
Are you anxious about something that you can’t control? What’s the worst that could happen in this situation? Are you worried because you are avoiding to do something? Try to pick your thoughts apart and see if you can find out, why you are worried.
Learn “how journaling can improve your mental health” right here.
Get rid of stuff you don’t need anymore
Clutter in your home is actually something that can clutter your mind. If you have a lot of stuff lying around, your mind will feel cluttered too.
Do a self-care routine
Indulge in a hot bath with bath salts, make some tea and enjoy a good book for a while, put on a face mask and revel in the feeling, paint your nails. Doing whatever makes you feel is good.
- Why self-care is wonderful for your mental health
- What’s inside my self-care toolkit?
- How to make a self-care toolkit for your mental health
Do some quiet time
There is so much noise and distraction around us today. This is not helping people with anxiety. Noise and distraction on a daily, even hourly, basis, can make you forget what is important.
Quiet time will help you rediscover what you may have been neglecting and what is most important to you.
Practice calm breathing
Breathing techniques are great for anxiety. They help you focus on the present and what you are doing at this exact moment.
Make a budget
If your financial situation is a mess it can increase symptoms of anxiety. When your mind is in this state, organizing and managing any financial issues becomes a stress factor and it becomes a lot trickier.
If you are struggling to organize and manage your finances, this can create a sense of fear, anger, and worry. Making a budget is a great way to manage your finances.
- Why your financial situation is causing anxiety & stress
- How to improve your relationship with money
- 12 ways to manage your money on a low income
Make to-do lists
I usually make a to-do list for the next day in the evening. I find that this way I won’t have to worry about what I need to do when I am trying to sleep.
Making to-do lists in the morning doesn’t work for me, but if I have something to add on the one from the previous evening I will add that.
You don’t have to train for a marathon. Simply going for a walk every day, will help you relieve anxiety. Exercising releases your happy chemicals, which in turn will help relieve anxiety.
There may be things that you are not happy about in your life at the moment, but I am sure you have something else to be happy about instead.
Trying to focus on the things, that do work for you, instead of worrying about the things that don’t, will help relieve some of your anxiety.
Learn why I believe that “practicing gratitude is the foundation for a happier life“.
Trust yourself and your instincts
If there is something that doesn’t feel right to you, listen to yourself. Trusting your own feelings can get you a long way.
Start a journal
Journaling can help you work through your anxious feelings and can help you find out where they are coming from. If your feelings of anxiety go unchecked, they can lead to more stress. Focusing on those thoughts and trying to figure out where they originate from, is a great start.
Eat a healthy diet
Eating junk food and fast food is no good for your body and especially not your brain. Your brain is a muscle that works 24/7 and it needs the right kind of “fuel” to work properly.
Listen to music
Listening to music that makes you feel good, can help you forget your anxious thoughts for a little while.
Go for a walk
Nature has a way of healing your mind. Focusing on the present moment on your walk and focusing on your surroundings, will help you relieve symptoms of anxiety.
Read a book
Escaping into a different world for a while will help you think of something else than your thoughts. I love reading a good fantasy or sci-fi book because it is completely different from my own reality.
Have a movie night with your family or friends
Surrounding yourself with the people you love, will help distract you from your thoughts and worries for a bit and focus on the present.
Go to the beach
There is just something immensely calming about the beach, right? Listening to the waves and experiencing all the different colors, sounds and smells is extremely soothing to your anxious thoughts.
You are not supposed to push aside stress or block out negative thinking. Rather, you are supposed to notice any negative thoughts or feelings and understand that they are allowed to be there without you acting on them.
You are meant to notice the thoughts, but without judging them and simply letting them pass.
Learn “how 10 minutes of meditation can change your life” right here.
Knowing what to do and when to do it is a great help for your anxiety. It helps to ease your mind, that you are expected to do something at this moment.
Get enough sleep
Not getting enough sleep will make you feel drained of energy. If you are emotionally tired, anxious thoughts tend to be ten times worse. Get between 7-8 hours of sleep every night.
Do you have trouble falling and staying asleep? Read my article about sleeping habits.
Spend time in nature
Sitting on a bench and listening to the sounds around you helps to soothe your thoughts because you are focusing on the present.
Studies have shown that using essential oils for anxiety is great. Lavender oil especially is one of the best soothing oils you can find.
Find out “how essential oils improved my anxiety & stress” in this article.
Talk to a friend or family member
Talking to someone else for a while also helps to relieve anxiety.
Have a cup of tea
Hot tea is fantastic. It is extremely soothing in a way that coffee isn’t. Drinking chamomile tea is a great relaxation tool.
Use grounding techniques
Grounding techniques include deep breathing, meditation, and journaling. Techniques like these will help you take you away from your anxious thoughts and into the present.
Use adult coloring books
It doesn’t work for everyone, but studies have shown that focusing on an exercise like coloring also takes your mind into the present moment.
What techniques do you use to manage your anxiety? Let me know in the comments below…
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