Coping with Anxiety: Practical Tips and Activities for Self-Care

Here are some suggestions for managing elevated anxiety. You'll discover a variety of exercises and activities designed to assist you in addressing your anxiety symptoms. Keep in mind that not every suggestion will resonate with you, so it may take some trial and error to find what works best for you.It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Give worrying a schedule.

When you allocate time to worry about an upcoming event, you're essentially giving yourself permission to acknowledge and address any concerns or anxieties you may have. This can be helpful in preventing those worries from consuming your thoughts throughout the day. For instance, allow yourself time to worry about an upcoming event the day before, but commit to letting go of those worries before that.

Acknowledge anxiety, but you don’t have to give in.

Relate anxiety to a child who keeps pestering you. Acknowledge that the child is there and remind them that you are busy and return to what it is that you are doing.

Ground yourself using nature.

Connect with nature by grounding yourself through activities like walking barefoot on sand, grass, or along the shore. Feel the earth beneath your feet and focus on the sensations of texture and temperature. This simple practice can help you feel more centered, calm, and connected to the natural world around you.

Run the thought to the ground.

When feeling overwhelmed by a thought, like the fear of being late and worrying about others' judgement, challenge yourself with the question "so what?" For instance, if you're late, people may react negatively, but ultimately, completing your work is what matters, and life moves forward regardless.

Hold on to a mantra. Repeat to self.

During moments of anxiety or panic, create or find a comforting mantra such as "I'm going to be okay" and repeat it to yourself calmly and reassuringly. Allow the mantra to become a soothing anchor, reminding you that you have the strength and resilience to navigate through challenging emotions. With each repetition, focus on the words and let them bring a sense of calm.

Narrate the physical changes in your body.

As you sense a panic attack approaching, narrate the experience to yourself in a calm and observant manner. Acknowledge the physical sensations you're feeling, such as your heart rate accelerating and your breathing becoming faster. For example, " I feel my heart racing. I'm starting to sweat. " By verbalizing these sensations, you can help ground yourself in the present moment and create a sense of detachment from the overwhelming feelings.

Spoil your senses.

Indulge your nervous system by prioritizing pleasurable experiences that engage your senses. Consider luxuriating in a hot bath to relax your muscles or invigorate yourself with a cold bath for a refreshing sensation. Experiment with aromatherapy by incorporating calming scents like lavender or chamomile, and enhance your relaxation with soothing music that uplifts your mood. These practices can help nourish your nervous system, promoting a sense of calm and well-being.

Engage in breathing exercises crafted to signal to your body that
there's no need for alarm.

Here are a few recommendations:

Bumble Bee Breathing:
https://www.youtube.com/watch?v=yPy5Hn_9eiY

Square Breathing:
https://www.youtube.com/watch?v=bF_1ZiFtaE&t=2shttps://www.youtube.com/watch?v=bF_1ZiFtaE&t=2s

10-Minute Meditation:
https://www.youtube.com/watch?v=O-6f5wQXSu8

Create an anxiety toolkit.

Build an anxiety toolbox with items to regulate your nervous system and indulge your senses. High anxiety can deplete cognitive energy, making it challenging to think through problems logically. Simplify the process by ensuring your tools are easily accessible. Fill your toolbox with pictures evoking positive memories, meaningful letters from loved ones, and comforting items like heat creams, stress rings, peppermint lotion, herbal tea, and more.

Activate the diver’s reflex.

The diver's response is a natural physiological reaction that occurs when the body is exposed to cold water, involving adaptive mechanisms to conserve heat and oxygenate vital organs. Here's how to activate it:

1. Immerse Yourself in Cold Water: Submerge your face into a container of cool water. Ensure the temperature is comfortably cold but not dangerously low. Hold your breath for 30 seconds, or as long as you're comfortable, then lift your head out of the water. Observe how your body responds. Repeat this process twice, then engage in breathing exercises.

2. Alternately, if immersion isn't feasible, splash your face with cold water or apply a ziplock bag filled with ice to your face, wrists, or other areas of your body. This can also trigger the diver's response, offering similar benefits.

Write down a few ideas for yourself.