Anxiety has become a 7-letter curse word that so many people suffer with but refuse to say the word out of their mouths.  Unfortunately, whether it is occasional or if it is trying to set up a long-term lease in your mind, it is something that a lot of people are battling in their daily lives.  

When anxiety introduces itself to your life, most often it is because of the stressors of your life wreaking havoc.  Stress and anxiety not only upset your mind and how you think, comprehend, and act, anxiety can also cause you health issues.  And while you may not be able to control the stress and anxiety being infused in your life, you can control your reaction to them.

From lifestyle changes and self-care to family, community, and professional support, all of these things are needed in your toolkit for combating anxiety.  And with the changes occurring in the nation, anxiety is a phenomenon that is growing and getting bigger by the moment. The very spaces where you work and live your life can be contributing factors to these challenges.  When it comes to starting the day with a calm, tranquil, and collected mind, the best space to do this starts within your home.

Anxiety can be a vicious cycle in your mind, body, and emotion loop that will feed stress.  And to stop the loop it is necessary to change your actions or habits to break the cycle.

Tips to Interrupt Stress During Trying Times

Exercise. During the winter month people have a tendency to rush trying to get out of the cold.  While people may count their steps, they are forgetting that additional exercise is needed to combat health and mental health issues.  Anything you do to get your body moving helps you to release serotonin in the brain which is a natural mood-booster, which assists with reducing issues with stress and anxiety.  When you exercise, do yoga, pilates, etc., you not only are creating strength and stamina, you are releasing all of the negative energy inside of you.

Meditation. Use meditation as a way to reign in and gain control of the emotions swirling inside of you. There are many apps and videos promoting guided meditation, but in a pinch, all you need is to:

Take a few moments alone to sit in a quiet place.
Rest your hands in your lap, close your eyes, lower or soften your gaze not focusing on anything.
Take deep breaths, breathing through your nose, feeling your entire body release on the exhalation, but feel the air moving into your body when you inhale.  Do this for at least 2 minutes.
When your mind wanders, gently guide it back to concentrating on your breathing.
When you are done, calmly bring your attention back to your surroundings, this is the time to reframe your thoughts and energy.

Mindful Breathing. Slow, deep, and mindful breathing is a great antidote to battle anxiety and stress.  Close your eyes, and as you breathe in say, “I AM,” and when you exhale, say “HERE.”  Do this at least 3 to 5 times to allow yourself to take the time to be present.

Gratitude. During hard times it can become hard to focus on the things in your life to be thankful for.  Developing an attitude of gratitude can have a calming effect in the brain.  Some people start their day doing this, but it can also be used in the middle and end of your day as well to release stress and tension.

Connecting. Stay in touch with family and friends because they can be a part of your support system.  Even if these people are far away, you can connect with them face to face via Zoom, Skype, Duo, FaceTime, and other interactive ways to be “live” with those you love.  Eye contact allows for a deeper connection with those you love.

Go Outside.  If the weather permits, so outside in nature and if the sun is shining get the natural vitamin D that all humans need.  Notice the sky, the animals, and the beauty of nature.

Disengage.  While it is important to keep up with what’s going around you in the world, sometimes you have to give yourself a break and disconnect periodically from the constant stream of news.  Put down your device or turn off your television from the 24-hour news cycle.  Set limits on your news consumption and seek out more positive things to do in your down time.

Goals and Rewards.  Set small attainable goals as well as bigger goals.  Plan ahead, organize, and try to make things easier for yourself.  There are many ways to stay on track to accomplish daily tasks, complete calendar reminders, even the sticky notes that may be on your desk or the refridgerator.  Once you have completed your tasks reward yourself with a small treat such as a cup of tea or a nap.

Me Time.  When dealing with everything life brings, people often forget to focus on themselves.  Even if you just take 15 minutes to sit quietly, listen to your favorite music, read a book, or taking a warm bath, just find something you enjoy alone and indulge.

Acceptance.  The best way to deal with anxiety and stress is simply to accept that they exist and learn from what is causing both.  Recognize how they arise in order to remain calm when you recognize them.  You want to save your energy for important issues rather than spending hours spinning on the proverbial hamster wheel going nowhere fast.

As always please know that if you are in need of a safe space to vent or receive encouragement as you work through the challenges of life, let me know I am here for you!

“Befriending my fear has actually caused its voice to soften.” ~L. Turner~

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