Whether it's a looming work deadline, an overwhelming social event, or just plain old everyday stressors, we’ve all had those moments where we just can’t shake those feelings of anxiousness. Anxiety affects both our physical and mental well-being, and can lead to symptoms like increased heart rate, muscle tension, and racing thoughts. The good news is, there are ways to manage and reduce anxiety so that it doesn't control our lives.
In fact, by implementing just a few of the following simple tips and tricks, you can help reduce anxiety and regain that sense of calm and confidence to feel like yourself again — from quick mindfulness exercises to easy self-care practices, these six strategies can help you feel calm, cool and collected and take on whatever challenges come your way. So, first things first: Take a long deep breath, and let's dive in!
1. Know That You Aren’t Crazy
Girlfriend, you are NOT alone in this — in fact, according to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the United States, affecting around 40 million adults.
Anxiety is a normal response to stress, and it's a signal that something in our lives may need attention or adjustment. By acknowledging our anxiety and seeking out ways to manage it, we can actually become stronger and more resilient in the face of challenges. So, if you're struggling with anxiety, know that you are not alone, and there's no shame in seeking help or trying out different strategies to find what works for you.
2. Get Up and Get Moving
Usually, we exercise with the goal of building muscle or shedding a few pounds. But this time, let’s change things up — instead of focusing on how exercise makes you look, focus on how it makes you feel! When you are feeling anxious, take a quick walk around town or do twenty minutes of yoga in order to drum up some endorphins which will act as an all-natural mood booster and stress reliever.
Sure, incorporating regular exercise into your daily routine might eventually help you get into better physical shape, but don’t forget that it’s like instant gratification for your mood, too. When you are feeling overwhelmed with a never-ending to-do list, the first thing you should tackle is getting active. Almost instantly, it will get you into a better mood and give you the energy to power through everything you need to get done. Need help sticking to a new exercise habit? Grab a printable habit tracker to keep you focused.
3. Challenge Auto-Negative Thoughts
When we're anxious, our thoughts often become distorted and negative (or as well like to call them, ANTs). We might even start assuming the worst-case scenario. However, these thoughts are often not based in reality. When you notice your mind drifting into the negative, try challenging these thoughts by asking yourself if they're true or if there's another, more positive perspective to consider. Starting a morning journaling routine is another great technique to let it all out — just a few minutes putting pen to paper, allowing yourself to get out whatever is on your mind is all it takes to feel a sense of relief.
By recognizing these thoughts and challenging their validity, we can often reduce the intensity of our anxious feelings. This involves questioning the evidence for our negative thoughts, looking for alternative explanations, and considering the best and worst possible outcomes of a situation. By challenging our auto-negative thoughts, we can start to reframe our perspective and reduce the anxiety they generate. With practice, this technique can help us build resilience and cope more effectively with stressful situations.
4. Trial and Error with Your Daily Routine
Having a go-to daily routine helps provide structure and stability, which can be comforting when we're feeling anxious. Try creating a daily routine that includes self-care practices, exercise, work, and leisure time. Having a plan for the day is sure to help reduce uncertainty and provide a sense of control.
If you’re not sure where to begin, try mapping out your daily routine on paper — in fact, writing down your list of priorities and goals for the day is a fantastic strategy towards getting your thoughts in order and recognizing areas that you may need to focus on. With Tidy Plan’s collection of printable daily to-do lists and cute notebooks, you’ll be able to get into a great daily habit of writing down your goals and plans day in and day out. It may take some trial and error, so keep rearranging your schedule until you find one that works best for you.
5. Find Your People (and Rely on Them!)
When we're feeling anxious or stressed out, it can be tempting to curl up in a blanket burrito and avoid the world. But connecting with others is actually super important for our mental health. Whether it's chatting with friends or snuggling up with a furry companion, social support can help us feel less alone and boost our mood.
Try reaching out to friends or family members whenever you are feeling in need of a little moral boost. Seeking support from loved ones, a therapist, or even a support group can be helpful for managing anxiety and building resilience. Remember, it's okay to not be okay and asking for help is a sign of strength, not weakness.
Mindfulness is Everything
Do you ever feel like your mind is running a marathon, with thoughts zipping by like they're on a race track? Well, practicing mindfulness might be just the thing you need to slow things down and ease your anxiety. Mindfulness is all about living in the moment and giving your full attention to what's happening right here, right now. It might sound simple, but it can be a game-changer when it comes to reducing stress. Give it a try by taking a few minutes each day to breathe deeply and meditate. Don't worry if you're new to this — there are tons of apps out there that can guide you through mindfulness exercises and help you find your inner zen.
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So there you have it, folks! Six simple ways to kick anxiety to the curb and start feeling like your fabulous self again. Remember, anxiety is a completely normal human emotion that everyone experiences from time to time — and managing it is all about finding what works for you, whether it's mindfulness, social support, or simply getting into a good mood by belting out your favorite karaoke tune. So don't be afraid to experiment and try new things until you find your anxiety-busting groove. And if all else fails, just remember — you're amazing, you're capable, and you've got this!
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Thanks for checking out The Deep Clean, Tidy Plan's blog full of tips and advice to help you declutter your mind and build good habits. We're all about self-care, productivity, organization, and are here to assist you on your personal growth journey to become your best self!
