Anxiety sucks.
What’s even more annoying than anxiety is thinking you’ve got a good handle on it and then one day- boom. Suddenly it (seemingly) comes out of nowhere and sometimes without realizing it you’re tense, overthinking everything, having trouble sleeping and frustrated.
I’ve been there - it’s the WORST. But I’ve found when anxiety seems to come back there’s usually a reason. Sometimes it’s a life event or something stress, or sometimes it’s just that I’ve stopped doing the 4 things I regularly do to manage anxiety. Usually I’ve gotten busy or distracted with some life thing and don’t realize I’ve let these 4 things slip..until the anxiety creeps back up. But it’s okay because I can go back to these things at any time.
Before we jump into 4 ways to reduce anxiety, remember that anxiety is treatable. That doesn’t mean it always goes away completely, but that it can definitely be managed, which means it can be less intense, less overwhelming, and less frequent. It’s normal to have some anxiety sometimes - it keeps us safe, helps us think through things and consider consequences or consider how things impact others, so we don’t want it to go away altogether, we just want it to helpful, not stressful.
Ok, now to the good stuff. Here are 4 ways to reduce anxiety.
Mindfulness and Meditation. Admittedly, the first time I came across these concepts I scoffed a bit because it was new to me, but let me tell you - it’s a game changer. You don’t have to have some intense meditation practice or sit for hours humming and chanting, or meditate for an hour every morning. Research shows that regular meditation and mindfulness decrease anxiety in the short AND long-term. Specifically, the skills of mindfulness - which is just recognizing what is happening and observing it more objectively, can help you pull yourself out of the anxiety spiral faster because you learn how to recognize it and understand that it won’t last forever. Meditation helps you discipline your mind and learn how to release anxious thoughts and see the bigger picture, vs just the panic you may feel in the moment. Both mindfulness and meditation skills help learn how to breathe which pulls you out of the sympathetic (anxiety, panic) nervous system and engages the parasympathetic nervous system, which helps you feel calm and at ease.
Movement. This can be as simple or as complex as you want it to be. It can be a short walk around the block, stretching, a long walk or run, or yoga. It can be strength training or HIIT - as long as it leaves you feel calmer and not more on edge. Overall movement is also an effective way to reduce anxiety in the short and long-term. Movement helps us practice mindfulness because it helps pull us out of our heads and into the present when we are intentional about it. Try focusing on the scenery around you during a walk, or the sensations in your body as you move through the exercise or yoga routine. Movement also helps you breathe deeper and more regularly because it’s needed to sustain the movement, and it also helps your brain slow down.
Organization and Routine. Ever wondered why you enjoy watching shows you’ve seen before? Beyond the nostalgia there is also a familiarity which can help with anxiety because you already know what is going to happen, so there isn’t anything to worry about it. That familiarity that reduces anxiety can also come from routines and organization. That doesn’t mean your house needs to be clean and clutter-free all the time, but organization creates predictability which is soothing to anxiety. Maybe the kitchen is messy after dinner but you’re routine is to get the dishes done and counters clean before bed so you wake up to a clean space, which helps anxiety. Routines are also SO helpful because they tell you what to expect each day, meaning you don’t have to overthink your to-do list each day or worry about how something will get done because it’s part of the routine. The trick is to also be a little flexible and trust that if something can’t get done, you CAN get it done tomorrow.
Connection. This one is SO important for a few reasons. First, when we get anxious the tendency can be to pull away as we try to manage all the things and are afraid to let anyone see us panicking but sometimes that’s the worst thing you can do. We have to stay connected to other people - whether it is family or friends. Anxiety thrives when it is hidden away, but it can dissipate when we talk through it with others who have shown themselves safe to talk to when we’re feeling frazzled. Obviously talking to someone who dismisses or gaslights you is going to make it worse - don’t talk to them. Talk to the people who are going to get it and be supportive. Find a therapist who specializes in anxiety. Ask a friend or partner to go for a walk. Tell someone how you are feeling and don’t let your brain convince you that you have to figure it all out on your own because that’s not true and it’s going to make you feel worse. Stay connected to people and don’t like anxiety keep you isolated.
Remember, you don’t have to do any of this perfectly. It’s okay to experiment with different routines and different skills to figure out what works for you. At the end of the day it’s about finding a routine and set of coping skills that work for you, which might look different that me, or anyone else.
Here is my 5th tip for reducing anxiety: find a good therapist to help you work through what contributes to your anxiety and develop a plan to treat your anxiety. You can control your anxiety, or you can let it keep controlling you. The choice is yours, and help is available when you’re ready for it.
Looking for an anxiety therapy in Denver CO? You can book a consult call with me here, or use an online directory like therapy den or psychology today to find a therapist in your area.
References:
Lemay V, Hoolahan J, Buchanan A. Impact of a Yoga and Meditation Intervention on Students' Stress and Anxiety Levels. Am J Pharm Educ. 2019 Jun;83(5):7001. doi: 10.5688/ajpe7001. PMID: 31333265; PMCID: PMC6630857.
Stubbs B, Vancampfort D, Rosenbaum S, Firth J, Cosco T, Veronese N, Salum GA, Schuch FB. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017 Mar;249:102-108. doi: 10.1016/j.psychres.2016.12.020. Epub 2017 Jan 6. PMID: 28088704.
Saeed SA, Cunningham K, Bloch RM. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019 May 15;99(10):620-627. PMID: 31083878.
Ramos-Sanchez CP, Schuch FB, Seedat S, Louw QA, Stubbs B, Rosenbaum S, Firth J, van Winkel R, Vancampfort D. The anxiolytic effects of exercise for people with anxiety and related disorders: An update of the available meta-analytic evidence. Psychiatry Res. 2021 Aug;302:114046. doi: 10.1016/j.psychres.2021.114046. Epub 2021 Jun 11. PMID: 34126464.
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