Practical Strategies for Managing Anxiety in Everyday Life
Calming/Relaxation Techniques
Practicing deep breathing: There are many different techniques out there but just trying taking deep slow breaths counting to 4 when you breath in and counting to 6 when you breath out can help calm your mind and body.
Meditation: Follow a guided meditation on YouTube or using apps like Calm or Headspace, just spending 5 minutes a day doing this can make a difference.
Visualization: Closing your eyes and imagining a relaxing place like the beach can give your mind a little mental vacation.
Senses: Focus on the present moment rather than the future by using your senses, what can you see, smell, hear, touch, smell, or taste around you.
Routine
Exercise: Having a daily routine that includes exercise can be helpful in managing emotions, anxiety, and stress. If going to the gym does not seem achievable right now that is ok, 15 minute walks, stretching, or 10 minute at home workouts can be a good starting point.
Sleep: If we are able to get good sleep the more we will be able to tolerate daily life stress that could lead to anxiety. Having a relaxing bedtime routine can lead to better sleep and having an easier time falling asleep.
Self care: Including self care in your daily routine can look different for everyone but in general this can mean practicing hobbies, socializing, and relaxation techniques.
Positive Mindset
Control: Learn to let go of the things you cannot control by focusing instead on the things that you can control and working on those.
Mindfulness: Stop trying to predict or prepare for the future and focus on living the present moment. You can practice mindfulness through the calming/relaxation exercises mentioned above. To learn more about implementing mindfulness in your everyday life read “4 Hacks for Fitting Mindfulness Into Your Day”.
Gratitude: Make an effort to recognize the positives in everyday life. Tell yourself 3 things you are grateful for everyday, even if they are small or the same things everyday.
Lastly, if the anxiety becomes unmanageable, you do not have to go through it alone. Consider seeking professional help. There are different therapeutic approaches that can provide effective tools for managing anxiety. To learn more about the different therapeutic approaches and which one might help you best read “Understanding Different Therapy Modalities”.
Contact us to speak with a professional that can provide you with support and help in implementing these and other tools.
