12 ways to STOP ANXIETY from Dragging You Down

Anxiety is not something easy to handle. It says a lot about society how much we are embedded in it. Here’s a short checklist to help look for what relieves the anxiety. First things first, a breathing technique:

Inhale 2-3-4 – Hold 2-3-4 – Exhale 2-3-4 – Rest 2-3-4

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1) Mindfulness of Present

It’s a focus on not the past, or the future, but what’s happening immediately. Right now. Without judgment. It’s something that is mentioned regularly but still a good practice to reinforce. Meditation forces people to be present and practice mindfulness. Practicing the breathing exercise as describe above can harness a lot neurologically. A similar method I was taught by therapists is to make note of the immediate presence.

• 5 things you can see
• 4 things you can touch around you
• 3 things you hear
• 2 things you can smell
• 1 thing you can taste

By the end of this list you’ll be much closer to what is occurring now and not what gives stressful anxiety in the past or future.

2) Regular exercise

Exercise is ridiculously helpful regarding anxiety. It’s harder to be anxious when there’s enough endorphins, aka feel-good hormones. There’s so many more factors like better sleep, more self-esteem, cortisol the stress hormone decreases naturally. See my previous post regarding the neurological aspects of exercise.

3) Less Caffeine and Alcohol (and anxiety from recovery)

This was probably one of the biggest steps I’ve had to do. Half was forced on me and half was a choice I made in dawning realization. One of the most recommended pieces of recovery for my Traumatic Brain Injury was abstaining from alcohol. This is the longest sober I’ve been since before college and the best I’ve been feeling in a long time.

For anxiety I suggest switching to mostly teas, mocktails, non-alcoholic beers (see Athletic Brewing Co.) or wines (Try rose Töst!). In St. Pete there’s a new bottle shop I am enamored with that does exclusively N/A beverages called Herban Flow. Check to see if something like this is in your area! It’s like a new whole genre of beverages to enjoy and explore.

4) Get enough sleep

Sleep plays a crucial role in regulating mood and anxiety levels. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve the quality of your sleep. It’s okay to take naps. It’s okay to have an earlier bedtime. Sleep is so beneficial for more than just anxiety.

5) Positive affirmations

Create and repeat positive affirmations that resonate with you to help counteract negative thought patterns. Write them in a list to further integrate them to memory. As a child it may have been a punishment but as an adult it’s harnessing your own abilities for good.

6) Set Realistic Goals

I’m hugely guilty of this. Overwhelm is not beneficial. Don’t overwhelm yourself. Avoid putting too much pressure on yourself by setting realistic and achievable goals. Break larger tasks into smaller, manageable steps to reduce feelings of overwhelm.

Stop agreeing to everything. If you’re already busy it’s time to start negotiating a later time or not at all. It’s not easy to put yourself first but this is an instance where it’s best to do that.

7) Be your own best friend.

Think to yourself as if you were your own best friend. If you’re upset with something done or said would you have the same reaction if it was a friend? Talk for a moment in 3rd person and give yourself kindness, tasks, or advice. You’re nice to your friends so be your friend.

8) Limit Anxiety inducing Social Media and News

Constant exposure to negative news and social media can contribute to anxiety. Set boundaries on how much time you spend consuming media and prioritize activities that promote relaxation and joy. Have an electronics vacation for a weekend and see how you feel not being able to run to Instagram.

9) Relaxation Techniques

There are many activities that promote relaxation. They could be out of the home like a yoga class or massage. Or at home, meditation, yoga nidra (a very relaxing lay down yoga), at-home spa day, or hobbies. Something that promotes relaxation and help redirect your focus away from anxiety.

10) Child Yourself

We are all overgrown toddlers. Some reason we stopped taking care of ourselves like one. When was the last time you drank water? Had a snack? Sought your favorite loved one to talk to? Closed your eyes for a nap? Do whatever the answer is “not recently”. This is the first thing that helped me after my TBI. I suggest it for anyone struggling.

11) Acceptance of Anxiety

Be kind to yourself and recognize that it’s okay to experience anxiety. Avoid self-criticism and practice self-compassion when you’re going through difficult moments. This is another moment to child yourself. Rainy days is there to help plants grow and the sun seem to shine brighter when they’re not there. You’re growing through the anxiety and learning what can help manage it.

12) Seek Professional Help for Medical treatment of Anxiety

If anxiety is significantly impacting your life and daily functioning, consider reaching out to a mental health professional. Therapy, such as cognitive-behavioral therapy (CBT), medication, or other evidence-based approaches can be highly effective in managing anxiety. Prescriptions is not a failure. Serotonin sometimes needs to be prescribed and that’s okay.

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Together, we’ve explored 12 insightful and practical ways to tackle anxiety head-on and create a more balanced life. From cultivating mindfulness and engaging in regular physical activity to seeking professional help and practicing self-compassion, these strategies offer a comprehensive approach to managing anxiety effectively.

Remember, it’s okay to experience anxiety from time to time, but armed with these powerful tools, we can navigate its challenges with resilience and grace, ultimately finding greater peace and well-being in our lives.

So, let’s embrace these techniques with an open heart and a positive mindset, knowing that we have the power to transform anxiety into an opportunity for growth and self-discovery. Together, we can create a life filled with harmony, joy, and a renewed sense of purpose.

Give yourself some care,

Rachel McG

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