Three Ways to Reduce Anxiety Today

Three Ways to Reduce Anxiety
Three Ways to Reduce Anxiety

What is anxiety? 

anx·i·e·ty /aNGˈzīədē/

noun

  1. a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
  2. a mental condition characterized by excessive apprehensiveness about real or perceived threats, typically leading to avoidance behaviors and often to physical symptoms such as increased heart rate and muscle tension.

If anxiety is really our fight or flight instincts kicking in, that “holy shit there is a ginormous bear in front of me I have to make a split-minute decision whether to fight or run”, then why in 2023 are so many of us constantly existing in this state of being? It seems as the more years that pass, and the more advanced we get, the more anxiety seems to grow. In a time of growing despair, it is important to remember there are things you can do right now to help your anxiety. 

1. Be present

This is something that seems harder than it is. With an anxious mind, you will find yourself constantly worrying about the what if and what could, sitting constantly in the future. Getting grounded and bringing yourself back to the right now will help soothe that running mind. Here are some ways to do so! 

-Focus on the breath. This doesn’t have to be a fancy exercise. Just count your breaths, in-one out-two, and so on til ten. When you get to ten start over again. Continue this until you’re not racing anymore and feel grounded. This can be especially useful at night when you have nothing but your mind, and the pillow. 

-Focus on your surroundings, and become engulfed in your environment. Note things you may have missed if you were focusing on worrying about how things might go. 

-Exist as things come to you, don’t anticipate. You can’t really predict what is going to happen anyway (unless you’re psychic which is super cool!), so why waste time focusing on the “what might”? Go with the flow!

 -Focus on each interaction you’re experiencing. Give full attention but don’t read into things. Let things go and move forward. 

2. Find an outlet

Anxiety can feel like it is piling up in you, and after some time may manifest itself through a panic attack, explosion of some sort, or shutting down depending on who you are. If you don’t have an outlet you can feel overwhelmed. So finding one is important! Here are some😊

-Stop scrolling through social media so much. This can create more anxiety! Definitely the opposite of what you’re looking for. If you want something similar to scrolling try putting a podcast on, listening to an E-Book or just reading a book-I’m not saying these things are the same as TikTok/Instagram…I’m just saying they are both forms of entertainment!

-Exercise is a great mental and physical release of energy. It can be the perfect tonic to take the edge off at the end of the day. Try adding it to your schedule and see if you feel any effects!

-Journaling can give you a little headspace and help you examine where the source of the worry is coming from. Don’t overthink it, start by writing whatever comes to mind, even if that is “I don’t know what I am supposed to be writing” and see where it goes. 

-Find a group hobby. Doing things as a group can help us remember that we are all experiencing life pretty similarly. We can forget this and get caught up feeling lonely. With 8 billion people in this world, chances are someone else is experiencing something similar and can empathize with you!

3. Find the cause

So if having a glass of wine or smoking a joint at the end of the day seems like it eases your anxiety, it is more likely that it’s just masking your symptoms. And don’t get me wrong…it’s great to feel relief in any capacity, but it is most beneficial to treat the symptoms in conjunction with the causes. 

-Try finding the root of your anxiety. It could be fear-based, such as a phobia or it could be circumstantial, such as financial difficulties. Diving into finding the cause with help you be able to manage it in the best way possible.

-Pay attention to your mental dialogue! Actually…pay attention to your actual dialogue too! You may be subconsciously giving yourself clues as to what the anxieties may be. If you keep talking about how scary you think the subway is and get on it 5 times a day, you may not be aware of this trigger, but you may be holding your jaw tight while underground or begin sweating when you descend the stairs into the stations. 

Lastly, it is important to remember that there is rarely a “one fix for all” type of thing for anything in life. The same is true about your anxiety. It is important to implement healthy choices in conjunction with any/all of the above-listed practices. Getting enough sleep, staying hydrated, getting outside, daily exercise, and having good relationships are the principles of overall wellness. Anxiety is not who you are, it is something you’re experiencing…so are an estimated 30% of the US! So remember to be kind to yourself, and give yourself credit. Life is complicated and we are all just trying to do our best. You got this! And if ever you don’t, don’t feel embarrassed to ask for help!

Comment what you’re going to try first below! And if you think anyone in your life would benefit from a little less anxiety, remember to share this blog with them. 😊💕 

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