January 2016
I’m halfway out the door in the morning with a
heavy bag in one hand and a mug of coffee in the other. Then I wonder: Where
did I put my keys? And so begins the 20-minute panicked reconnaissance mission
for the keys I swore were on the coffee table. I start to feel flustered and
irritable as I frantically search. My memory gets foggy as my heart starts to
pound and my palms sweat. It’s another anxious morning.
Anxiety Alert—The Need-to-Know
Technically, anxiety is apprehension over an upcoming event.
We anticipate the future with sometimes scary predictions that don’t
necessarily have any basis in truth. In everyday life, anxiety’s physical
and emotional symptoms can mean an increased heart rate,
poor concentration at work and school, sleeping problems, and just being a
total Crankasaurus Rex to family, friends, and co-workers.
Anxiety and stress are physical and emotional
responses to perceived dangers (that aren’t always
real). And since most of us aren’t running from tigers or hunting and gathering
in the woods, it’s often the little things that put us over the edge: an
over-loaded email inbox, morning rush hour, or losing those keys before running
out the door. Luckily, it’s easy to beat this kind of stress with just a few
easy changes added throughout the day.
Note: If you feel like you might be dealing
with a serious anxiety disorder, please talk to a medical professional about
treatment. There are lots of options available to manage your
symptoms. But if you’re looking to reduce daily anxiety, these 15 tips will get
you on your way to being calm and collected in no time.
Cool as a Cucumber—Your Action Plan
1. Get enough sleep. Inconsistent sleep can
have some serious consequences. Not only does it affect
our physical health, but lack of sleep can also contribute to overall anxiety
and stress. And sometimes it turns into a vicious cycle, since anxiety often
leads to disruptions in sleep . Especially when
feeling anxious, try to schedule a full seven to nine hours of snooze time and
see what a few nights of sweet slumber do for those anxiety levels throughout
the day.
2. Smile. When work has got us down, it’s a
good idea to take a quick break to get some giggles on. Research suggests that
laughter can reduce symptoms of depression and anxiety, so consider checking
out a funny YouTube clip to calm those jittery nerves .
3. De-clutter the brain. Physical
clutter = mental clutter. A messy workspace can make
it more difficult to relax and make it seem like
our work is never-ending. So take 15 minutes or so to tidy up the living space
or work area, and then make a habit of keeping things clean and anxiety-free.
It’ll help us think rationally, and there won’t be as much room for anxiety.
4. Express gratitude. Studies have found
expressing gratitude helps reduce anxiety, especially when we’re well-rested .
Start a gratitude journal to get in the mindset of appreciation, and out of the
mindset of being overwhelmed.
5. Eat right. Anxiety can throw our bodies
totally out of whack: Our appetite
might change, or we might crave certain foods. But to give
the body the support it needs, try eating more of foods that contain nutrients
such as vitamin B and omega-3s, plus some healthy whole-grain
carbohydrates. Studies have linked vitamin B with good mental health, and
omega-3s may help reduce symptoms of depression and anxiety . Whole-grain carbs
help regulate levels of serotonin, the “feel-good” neurotransmitter
that helps us remain calm. And even though our cravings might be telling
us otherwise, research suggests that eating sugary and
processed foods can increase symptoms of anxiety .
PIN IT
6. Learn to breathe. A useful tool to prevent panic attacks, the breath
is also a great marker of where your anxiety level is at throughout the day.
Short, shallow breaths signify stress and anxiety in the brain and body. On the flip side,
consciously breathing, plus lengthening and strengthening the breath helps send signals to the brain that it’s okay to relax
.
7. Meditate. By now most of us have heard that meditation
is relaxing, but what scientists are also discovering is that meditation
actually increases the amount of grey matter in the brain, essentially rewiring
the body to stress less. A number of recent studies highlight the positive
effects of meditation on anxiety, mood, and stress symptoms . Meditation is also
a way to observe the brain, letting us figure out how our mind generates
anxiety-provoking thoughts. And understanding the brain’s thought patterns can help create distance
from those thoughts.
8. Create a vision board. If the future seems
big and scary, try changing the thoughts about what lies ahead. Sometimes the
mere act of setting concrete goals can take the edge off
anxiety about future unknowns. Take an hour to produce a vision board that creates excitement about
projects and possibilities to come. And for those who aren’t the crafty type,
try making an e-vision board using Pinterest for some Pinspiration. While
making the board, try using the T.H.I.N.K. tool: Is my thought true, helpful,
inspirational, necessary and kind? If not, dump the thought.
9. Play around. Kids and animals seem to have
an innate ability to play, without stressing about their overflowing inboxes.
Until business offices give us recess breaks, we’ll have to take responsibility
for our own playtime. Offer to take a
friend’s dog out for a walk, or babysit for an afternoon to get out of your head and let the careless
creatures lead by example.
10. Be silent. Plan for a time when you can completely disconnect. Start with increments
of time that seem sustainable and doable for you, even if it’s just five
minutes. That means phone off, no emails, no TV, no news, nothing. Let other
people know they won’t be able to reach you so you can veg worry free. There’s
some evidence that too much noise can boost our stress levels, so schedule some sacred
silent time among all the ruckus of daily life.
11. Worry. Yes, we can cause ourselves to freak
out, but only for a certain amount of time. When something weighs heavily on
your mind, or you believe something terrible is most definitely going to occur,
commit to only creating that worry for 20 minutes. Think of all the
possible outcomes of the scenario, figure out some game plans, and then quit
thinking about it after 20 minutes go by. Have a friend call after the allotted
time has passed to avoid the temptation of going over the time limit. Or
schedule some of that playtime right afterward.
12. Plan ahead. Fight anxious thoughts in
advance by preparing for the day ahead. Try making a schedule
or a to-do list and develop habits that increase
productivity. So instead of spending 10 extra minutes every morning frantically
looking for those keys, make a habit of always putting them in the same place
when you come home. Lay out clothes the night before, pack a gym bag and leave
it by the door, or make lunch ahead of time. Focus on how to “un-think” the
anxiety-producing beliefs by prepping before they pop up.
13. Visualize anything positive. When
confronted with anxious thoughts, take a moment to visualize yourself handling
the situation with calm, ease, and clarity. Try not to pay attention to the
current mental state; just focus on the feeling of smooth-sailing through the
storm. The technique is called “guided imagery” or “guided visualization” and can help reduce
feelings of stress .
14. Smell something relaxing. Try sniffing some
calming oils. Basil, anise, and chamomile are
great choices; they reduce tension in the body and help increase mental
clarity.
15. Hang out. People who have lots of social
support tend to react less
negatively to stress than those who fly solo. That’s
probably because socializing stimulates the production of the hormone oxytocin,
which has an anxiety-reducing effect . So the next time a freak-out appears on
the horizon, grab some pals and go for a walk or just have a quick chat.
The Takeaway
In an ideal world, we wouldn’t come up with
thoughts that produce stress or anxiety. But we’re human and inevitably worry
about things. So when we do start to freak, there are lots of little steps we
can take to change our thoughts, calm the brain, relax the body, and get back in
the game. And, as always, be sure to check with a psychotherapist if these tips
don’t cut it and you need a little extra help tackling a more significant
anxiety issue!
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