Anxiety is a common reaction to stress and often, it’s short-lived and relatively harmless. Yet, when it becomes persistent and disruptive, it’s time to pay attention.
Most people are familiar with exercise or therapy services when it comes to coping with anxiety. While helpful in their own right, these methods are not always immediately accessible at the exact moment anxiety strikes.
That said, here are a few effective anxiety management tips you can incorporate starting today.
Practice Guided Imagery
Anxiety can take a hold of your mind, leading to a whirlwind of worries about the past or future. One way to manage these anxious thoughts is through guided imagery, or using your imagination to take you to a place of comfort and safety. When anxiety strikes, close your eyes and picture yourself somewhere that brings you joy. Maybe you’re in this place with a specific person that you feel comfortable with.
Try to picture as many details as you can. Think of things you hear around you or feel.
For example, if your happy place is on a beach, imagine yourself there. Think about how the sand feels underfoot you and the warmth of the sun on your skin. Do you hear waves crashing to shore? Are there birds chirping above? Can you smell the saltiness of the ocean?
By immersing yourself in comforting imagery, your brain responds positively, directing your mind away from an anxious spiral and offering relief.
Try Diaphragmatic Breathing
Anxiety can disrupt your normal breathing pattern, which indicates that your autonomic nervous system — the system responsible for involuntary processes like breathing, heart rate, and blood pressure — is experiencing stress.
When you’re feeling anxious, shift your focus to your breath. One thing you can try is the 4-7-8 breathing technique. This technique has roots in the yogic practice of pranayama, which involves intentional breath work. To start, get comfortable and close your eyes. Then:
- Inhale through your nose for four counts.
- Hold your breath for seven counts.
- Exhale through your mouth for eight counts.
This activates your parasympathetic nervous system, which helps to trigger a calming effect, informing your mind and body that you’re safe.
Perform Light Stretching
An anxious mind often comes with a tense body. To help combat this, address as much of that tension as you can.
Start by noticing the area(s) you feel are carrying extra tension and do some light stretching that targets those points. The jaw, neck, shoulders, and back are common areas that hold anxious tension.
Try to release your jaw and let your mouth hang open. Relax your tongue. Slowly circle your head around clockwise and then repeat counterclockwise. Roll your shoulders forward and back. Do some forward and side to side bends.
When your body releases some of this tension, your mind typically follows suit.
Bonus: Evaluate Your Sleep Routine
Stress often disrupts sleep, and a lack of sleep can further fuel anxiety and affect your overall well-being. Assess your current sleep situation and work to improve your sleep routine, focusing on quantity, quality, and consistency.
Aim for seven to nine hours of sleep each night. Even if you feel you can function on less sleep, the human body has specific needs for rest and recovery.
If you’re sleeping the right amount, but still feel fatigued when waking up, you may not be getting quality rest. Try optimizing your sleep environment to promote restorative rest — limit technology use before bed and monitor temperature and lighting in your bedroom for ultimate comfort.
Finally, consistency is key. Getting eight hours of sleep only twice a week isn’t going to make up for the other nights where you sleep less. Aim to get the same amount of sleep each night, both on weekdays and weekends.
Have you tried some of these methods but still find yourself struggling to get your anxiety under control? We can help. Contact us to schedule an appointment today or learn more about CBT for anxiety.
