Easy Practices to Manage Anxiety
Easy Practices to Manage Anxiety by Emily Holton LPC
Written By: Emily Holton, LPC
Do you ever find yourself mentally spiraling? Or so anxious in your body that you can barely function? It can feel like absolute torture when the anxiety we are experiencing feels as if it is out of our control. The worry & fear can feel unbearable! Do not fear! (Pun intended). You can gain control back by regulating your nervous system and practicing these easy strategies to manage anxiety. But before we start, it is vital for you to ask yourself; are my basic needs met? Am I receiving adequate sleep, am I hydrated, and am I properly nourished with protein & a healthy diet?
Less screen time, more natural light
This is a game changer! Our brains and bodies need natural light to regulate our nervous system. Also, natural light aka the sun has many other fun benefits to the health of our minds and bodies. If you can, instead of immediately doom scrolling the minute you wake up, go outside for a deep breath of fresh air and soak in some sunshine for at least 5 minutes. Also, limit your screen time throughout the day and pay more attention to your natural surroundings. A bonus is if you can shut off screens 1 hour before you head to bed. You’ll thank me later!
Get out of your head, and into your body
If you find yourself ruminating or replaying scenarios in your mind- you my friend are stuck in your head! You are indeed overthinking and under feeling! Sometimes our brain thinks its protecting us by all of this thinking, preparing for the worst, or blocking out our feelings. Let’s thank our brains for doing its best and then graciously move into our bodies to release anxiety so it doesn’t get stuck there! How do we do that?
Let’s start with a body scan. Its an easy way to tap back in. Find a comfortable position laying down or sitting. Bring awareness to the top of your head and notice any tension, pain, discomfort, or sensations. If you recognize any discomfort take a deep breath to release it. Gradually explore sensations throughout the rest of your body, deep breathing and releasing.
Grounding techniques. This is one of my favorite practices to get back into my body. Make sure your feet are planted on the ground. I like to massage my hands a bit to get me back into feeling my body. Take 3 slow deep breaths. Say to yourself or aloud some things you see (colors are helpful), hear, smell, taste and feel.
Mindful movement! Move your body to release the anxiety! This can look like a walk in nature, yoga, a gym sesh, dancing in your kitchen, shaking it out, or taking a boxing class. Whatever your preferred movement is make it fun and give your mind & body permission to release the anxiety!
Butterfly hug. This is self soothing, grounding, and can calm your nervous system. Cross your arms over your chest so your fingers lightly touch your collarbones, forming a “butterfly” shape. Take deep breaths while slowly, gently tapping one hand at a time. Find comforting words to tell yourself; “I am safe, I am okay”, “I give my body permission to release this anxiety.”
Cool down & find some ice. Find an ice pack and place it on your wrist, back of the neck, or under your armpit. This cold exposure helps you ground and focus while regulating your nervous system which can calm anxiety!
Feel your feelings. When we are overthinking we are under feeling. Explore what feeling is underneath the anxiety. Is it fear, feeling unsafe, rejection, isolation, or guilt? Notice what sensations in your body those feelings hold. Feelings are guidance tools and provide us with information. It can be helpful to get to the root feeling. If you are having difficulty knowing what feeling you are experiencing you can take a peek at a feelings wheel diagram. Once you discover the root feeling you can then find ways to support your body in releasing it. For example, if you discover the underlying root feeling of your anxiety is isolation then that gives you information that you need connection. You would then pair it with an action- call a friend to go on a walk or join a group where you feel connected.
Lower caffeine and processed sugar intake. Our bodies physical health is connected to our mental health. How we nourish our bodies and take care of our gut health correlates to our mood, cortisol, and management of anxiety. Listen to your body; if you notice more jitters, anxiety symptoms, and increased worries while ingesting caffeine or sugar then its time for you to lessen your intake or cut it out all together.
Deep breathe and meditate. There is a large variety of deep breathing techniques; box breathing, belly breathing, nostril breathing, mindful breathing etc. Choose which one feels best for you. There are many different ways to meditate- guided meditations, sound baths, walking meditations, or listening to frequency music specifically for anxiety release. Many are free and can be easily found online. You can contact me for specific suggestions or links.
Connect with people you love and participate in hobbies you love! We as human beings are born to connect, it is a basic need and vital for nervous system regulation! Co-regulation with our safe people can calm the anxiety in our heads and bodies. Maybe you need a hug, a phone call or a fun night out with a loved one. Maybe you need to snuggle with a pet to ground back into your body. Socializing and partaking in hobbies that bring you joy can also regulate your nervous system and ease anxiety. Feeling connected and a sense of belonging can create a huge positive shift in managing anxiety.
Activate your vagus nerve. The vagus nerve is a key part of our nervous system. Activating it can reduce stress and anxiety. Some practices to activate the vagus nerve have already been explained previously in this article. Other practices are; singing, humming, chanting, gargling, and massaging the area around your ears & neck. You can implement these easily throughout your daily routine.
Managing anxiety doesn’t have to be complicated, overwhelming, or time consuming. All of these practices can be easily added into your day to manage anxiety. By adding some of these practices into your life your efforts can lead to improvements in managing symptoms. You deserve to experience days where you feel calm in your mind and body. Please note that we all respond differently to all practices, choose which practices are most effective for you.
If you find this information helpful please share with friends and family. If you want more help managing anxiety, reach out by email or phone to schedule a free consultation.