Everyone has those days where you feel like everything is just going wrong, and your head is swarming with a million thoughts. It’s okay to have bad days. Those days are the ones that make the good days even better. But if you live with anxiety, you might feel like you have those bad days way too often then most. I’ve lived with anxiety most of my life, and over the past few years, I’ve learned a few tips and practices that have helped me control my anxiety, more than it controls me.
1. Journal your thoughts
The number one thing that has always helped me deal with my anxiety and understand it is by writing exactly how I feel. I’ve noticed that when my anxiety takes over me, I immediately go into a place of stress, negative thoughts, and acceleration. I think writing exactly how I feel about a situation when it happens helps with self- analysis. Writing down my thoughts and feelings and letting myself feel everything at that moment is being honest with ourselves. I’ve found that reading over my thoughts even a few days later allows me to see how in a moment when I thought everything was the worst it could be, it wasn’t, it is all in your head. Reading your thoughts once the moment has passed gives you another perspective on the situation.
2. Identify your triggers
There are a lot of factors that can cause a person to feel anxious. For some people who suffer from anxiety attacks, sometimes there are no triggers. However, for the most part, certain components of our everyday life can cause anxious tactics. Triggers can range from social to economic, and affect us mentally or even physically. Identifying what is causing these thoughts and worries is the first step to learning how to manage it. Financial struggles can cause high stress for anyone, creating a budget, or finding a new or additional source of income can tackle the problem head-on. Some people get anxious at social events, acknowledging this, and preparing for it can ease and reduce your anxiety.
3. Disconnect from the digital world
In today’s society, we are living vicariously through a screen. We see the picture-perfect lives of everyone on social media, which begins to blur the lines of reality. It’s hard not to compare yourself to Instagram models and influencers, but you need to understand that on social media, everyone is showing you the highlight reel of the life they want you to see, not their bloopers. Self-esteem issues can trigger anxiety, and these self-esteem issues can stem from social media. We’ve become so absorbed in the lives of others that social media becomes a place to keep tabs on everyone else. One of the best things I’ve done is to go on a social media break. At that time, I was more focused on myself and doing things for myself.
4. Self-care routines
I think it’s so important to have some sort of self-care routine every night before bed, it can give a sense of serenity and ease which is perfect right before sleeping. I’ve come to love doing a face mask and having a small skincare routine before going to bed because it calms me down and distracts me. I’ve noticed that on nights that I do this I wake up more refreshed and positive compared to nights when I don’t. Also, having your skin and body in good shape and health diminishes a lot of self-esteem and insecurity issues, which can help those whose anxiety triggers stem from self-doubt and low self-esteem.
5. Practice deep breathing
For those of us who suffer from higher levels of anxiety, practicing deep breathing can stop or prevent anxiety attacks. Letting your mind shift all its attention to your breathing gives you a chance to diffuse the tension and stress building up inside. The key to deep breathing is to not think about it, try not to think about anything. It’s about being aware of the sensation of your breath going in and out. Resist the temptation to divert your attention back to lingering thoughts and continue breathing.
6. Reduce caffeine
I’m still working on this once since I love coffee. However, I always know whenever I drink coffee, my anxiety is going to be through the roof. Caffeine can easily accelerate and trigger anxiety and can cause heart palpitations. Instead, drink water, juices, or smoothies!
7. Challenge your negative thoughts
One of the big factors of anxiety is the negativity that comes with it. Anxious people tend to feel negatively towards a situation or event. Try questioning these thoughts and challenging them. Instead of waking up and thinking, “I’m going to fail that test” or “Today’s going to be a bad day,” try thinking the opposite. Putting on a positive outlook can shift the direction of your day.
8. Do activities that distract you from yourself
I’ve found reading to be something that reduces my anxiety. Reading allows you to enter a world that’s not your own. You move out of your zone of stress and apprehension and become part of something else. For me, reading distracts me from my worries and gives me something else to focus on and look forward to. I like reading because I can step into the minds of different characters and stories, distracting me from my own life, even if it is just for a little bit. Sometimes all we need is a little break from ourselves.
9. Talk to someone you trust
One of the worries and issues that anxious people deal with is the sense of aloneness. The feeling that no one understands how you feel. You’re not alone and there’s always someone you can talk to. Venting to your friends or family can relieve some anxiousness. However, sometimes there are certain aspects people won’t want to share with their friends, whether it be because of feelings of shame or being misunderstood. That’s okay too, an alternative is talking to a therapist. I know sometimes there is some taboo when it comes to people seeing a therapist or psychologist, but there shouldn’t be. Truthfully, I think everyone should see a therapist at least once in their life. Therapists are there to hear you out and guide you, and sometimes all we need is someone to hear us and make us feel understood.
10. Accept anxiety
No one’s life is perfect and nobody’s happy all the time, it’s just life. Accepting that struggles and suffering are a part of life is the key to managing and confronting your anxiety. There are going to be mistakes, obstacles, and fears, but that’s how you learn and grow. No uphill battle is ever easy. Learning that you will face difficult situations, and knowing that you’re strong enough to get through it is the goal of managing your anxiety.