5 Easy Ways to Beat Everyday Anxiety

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Unfortunately, the term anxiety is used in many conversations now-a-days. It seems more people struggle with different forms of anxiety than ever before. Some may feel anxious in social situations. Others may feel worried about the future or be nervous while flying or under specific circumstances. And many just feel anxious all day long and aren’t even sure where their anxiety stems from.

According to the ADAA, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1 percent of the population every year.

Even children are affected by anxiety and their parents are at a loss on how to help them, especially if they are anxious themselves. It appears to be more prominent even with the medical and technological advances we have made. It can be difficult to find a sense of peace throughout the daily stress and chaos and why so many people are struggling with anxiety.

No matter your age, if you are feeling anxious throughout your day, here are some tips that will help. If it is so severe that it is holding you back in daily life, you may want to find a professional who can help you further.

Journaling

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You may have heard the importance of journaling and how writing lets you express your emotions. It can be extremely helpful to write down how you feel when the anxiety begins to take hold of you. Writing will also allow you the chance to dig deeper into your feelings and gain a better understanding of it all since it can be hard to do in the moment.

Write down these questions and then take a few minutes to answer them. What makes me anxious? Is it certain situations, worry/fear, deadlines, etc.? How does that anxiety manifest in my body and mind? Do you get a stomachache, headache or neck tightness? Do you begin to repeat negative and scary thoughts in your mind? What does my anxiety hold me back from? Do I skip out on social events or avoid trying new things? How would I like to feel instead? Peaceful, happy, calm, loved, safe, present, etc. What helps me to feel that way? Walking, yoga, cooking, dancing, playing, etc. Spend as much time as you can getting really curious and answering these questions. You may be surprised at what comes up. Then you can reframe your anxiety and begin to spend time doing more of what makes you feel the opposite of anxious.

Breath-work

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Has anyone ever reminded you to take a breath and you realize it's your first time breathing deeply all day? We typically tend to take quick, shallow breaths when we are busy, rushing around or stressed out. This means we are not sending enough oxygen to our brain, which can make us feel tired and you guessed it! Lead to anxiety. When we remember to take deep breaths, we literally calm down our entire nervous system and it relaxes our body and mind. Try this simple, yet powerful technique. Inhale for the count of 4, hold for 7 and exhale for 8. Do this at least 5 times, if possible. You can practice it even longer and close your eyes. This gives you the chance to go within rather than being distracted by all of the stimulation around you. If you would like a visualization, you can imagine drawing a box when you inhale for 4, hold for 4, exhale for 4 and hold for 4. This helps to avoid too many thoughts coming through.

Talk It Out

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Often times we feel alone with our anxiety. We may not believe that others understand or can relate to us. It's important not to diminish our feelings and instead to acknowledge and work through them. With anxiety, there typically comes negative and fearful thoughts through the mind. When we hold in our anxiety and don't learn ways to cope or get help, it can make it worse and maybe even turn into a panic attack or depression. It can be beneficial to talk things out with a friend, therapist, coach or teacher when it feels overwhelming. When we talk with someone who understands and listens, it allows us to release the emotions so we can feel lighter and valued. It also gives other people permission to speak up about their emotions when they see others doing so. So the next time you notice your anxiety creeping in, pick up the phone to call a friend or make an appointment with a professional who you will be comfortable opening up to. Making this time is important to your well-being and future.

Exercise

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So many people exercise for physical reasons, but did you know that when you exercise, you are releasing feel-good hormones in the brain? Working out has become another thing to add to the to-do list for many of us. We know it makes us feel good and we want to commit to a consistent exercise-regime, but it seems too difficult or exhausting. However, the more you exercise, the more energized, productive and calm you can be during other times. Even if you can't fit in the gym for an hour a day, do some kind of movement that allows you to get into your body and out of your head. Try 20 minutes of stretching poses away from your desk, put on music and dance with your kids while you make dinner, go for a jog with your dog, or put on a 15-minute strength-training video while you pause your TV show. Once you get up and get moving, you will value the time to stop thinking so much and feel good in your own body. Find a buddy to partner with to keep one another accountable throughout the week.

Routine

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Although it may not be easy for you to have the same exact routine each day, it is important to have some time and effort available to feel more balanced. Make a mental or written list of what helps you be in the moment and feel joyful. Take a look at your schedule and see where you can fit in some of these things. Starting your morning with a simple routine of meditation, prayer, cooking, positive affirmations, journaling or exercise, gives you a chance to be present before your busy day begins. Even if you only have 15 minutes to spare in the morning, do something to help you feel less rushed and preoccupied. Try not to look at your phone or e-mail until you've focused on you first. Then find time throughout your day for some kind of routine. Try a breathing exercise during your lunch break or sip calming tea during the late afternoon. At night, take time away from technology to take a bath, read, or anything else that you can fit in to help relieve your anxiety.