Tips for Dealing with Anxiety
In a time where the future is uncertain, we find ourselves in the perfect space for anxiety to fester. From the COVID-19 pandemic to the unrest caused by the death of yet another African American man at the hands of a police officer, emotions are high.
Anxiety often has a negative stigma attached to it, but in reality, it has become quite common. “The term "anxiety disorder" refers to specific psychiatric disorders that involve extreme fear or worry, and includes generalized anxiety disorder (GAD), panic disorder and panic attacks, agoraphobia, social anxiety disorder, selective mutism, separation anxiety, and specific phobias (2). According to the Anxiety and Depression Association of America, anxiety is one of the most common mental illnesses in the United States. When you think about it from that perspective, everyone knows at least one person who suffers from an anxiety disorder. I am one of the 40 million plus people who deal with anxiety and while it can be quite daunting at times, I've learned to try to focus on that which I can control. For the moments that finding that space of focus seems almost impossible, I rely on some of my tried and true tips for dealing with anxiety.
“You cannot always control what goes on outside, but you can always control what goes on inside.”
I’m going to share some of my favorite self-care tips for dealing with anxiety below but I’d also like to mention/remind that I am not a clinical mental health provider. These are tips that work for me that I have learned to use from going to therapy. They may work for you but it’s also possible that they may not. If you don’t have a therapist, I definitely encourage you to find one. Finding the right therapist can take some time but the rewards are bountiful. The right therapist will help you find ways to cope that fit you, in addition to guiding you through the self-work that will allow you to heal and identify your triggers.
Anxiety feels different for every person so finding your own ways to cope is important. Below you can check out a few of my favorite and most effective ways to deal with my anxiety!
Tips for Dealing with Anxiety
Connect with nature.
I like to think of this as letting the outside in. When you start to feel anxious, go for a walk or run outside. There's something about being outside and feeling the sun on my face that makes me feel better when I'm having a bad day. When I'm fortunate enough to be in a space where I can be near water, I love to sit and watch the water move will I sort through my thoughts. Sometimes a change of scenery is all that you need.
Meditate.
Taking a moment to breathe and relax truly makes a difference. Meditation is also great for those moments that your mind is to busy for you to go to sleep. Apps like My Life (formerly Stop, Breathe, Think) will take you through guided meditations that will allow you to work through your mind’s frustrations and relax. A simple 5 minute mediation can help you slow down but meditations come at all lengths. Find the one that works you and just BREATHE.
Practice Aromatherapy.
Aromatherapy uses the natural properties of the essential oils of plants to promote health and well-being. The aroma from the essential oils is thought to help activate certain receptors in your brain, potentially easing anxiety. My favorite oil to diffuse to help lift my mood when I’m in a funk is lavendar. It provides a calming effect that helps relax and if needed fall asleep. Frankencense and lemon are also great oils for emotional support.
Exercise
Finding 10 minutes to go for a walk or engage in some form of physical activity can do wonders for your anxiety. It stimulates your brain to release hormones that will reduce your stress level. We should all strive to complete at least 30 minutes of physical activity each day to maintain our health. Whether it’s yoga, zumba, or playing tennis, find an activity you enjoy and incorporate it into to your daily routine to reap the physical AND mental benefits of working out regularly.
Journal.
Journaling can include writing down what happened that day, what you’re thankful for, scriptures or quotes that inspire you, and/or drawing pictures. Your journal can honestly be whatever you want it to be and should be a private space for you to express yourself. If you don’t want anyone to read your journal, make sure to put it somewhere safe and out of sight.
Color.
People tend to view coloring as an activity for children but it’s a fun activity for all ages! In fact, there are several coloring books just for adults and for releasing anxiety. I purchased my latest coloring book, A Coloring Book for Everyone: Be Fearless in the Pursuit of What Sets Your Soul on Fire from Amazon. I’ve also printed pages from online like the ones below! Just search “anxiety coloring pages” and color away!
If you have anxiety and/or know someone who does, below I'm going to share some links that you can use to further educate yourself on the disorder and/or train yourself to help.
Learn more about Anxiety Disorders:
Anxiety and Depression Association of America. Managing Stress and Anxiety. https://adaa.org/living-with-anxiety/managing-anxiety
National Institute of Mental Health. Anxiety Disorders. https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtm
National Alliance on Mental Illness. Anxiety Disorders. https://nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
Learn how to help individuals with Anxiety Disorders:
If you know someone who has anxiety disorder or another mental illness, I also encourage you to participate in a Mental Health First Aid training so that you can be a better ally and supporter for them. I have taken both the Youth and Adult version of the training and it was so insightful! Learn more about how you can receive the training here.
What are some of your self-care tips when dealing with anxiety? Post them in the comments below!
Let’s connect on social media.
Follow & Subscribe.
Featured Posts.
