Managing Anxiety 101
Welcome my fellow worrywarts, type A perfectionists and nervous nellies! I’m so glad you’re here! If you’re reading this, chances are you have experienced anxiety and you’re curious to hear about my tips and tricks for feeling better.
Let me first start by saying I AM NOT A DOCTOR! Below are things that have helped me overcome some of my anxiety symptoms and become a better, happier, able-to-breathe-again, version of myself. Anxiety is very complex and treating it requires professional resources beyond what I am able to share in this short post. However, I have made some valuable adjustments in my life that have helped me tremendously to reduce my symptoms and get back to enjoying life, so I thought I might as well share them with you in hopes that you find it beneficial or, at the very least, comforting.
If you’re not into reading, scroll down to the bottom of this post to see my linked ride or die resources for reducing anxiety.
MINDSET-LEAN INTO ANXIETY
This might be my most valuable bit of advice. People often feel that they need to “cure” themselves immediately when they are experiencing symptoms of anxiety or panic but the opposite is much more effective and gets you to a state of calm more quickly. The more you try to control and get rid of anxiety, the stronger it’s hold becomes. The more focus you put on your symptoms (i.e. elevated heart rate, dizzies, tingling limbs etc.) the more amplified they become. It’s a vicious little feedback loop and I’ve been there/done that. Ain’t nobody got time for that! You need to tell yourself that just like anger, anxiety is an emotion. It will come and go, sometimes unexplainably so, but it will eventually pass. Remember that there is a light at the end of the tunnel, progress is NOT linear, and that nothing good ever comes easy. Mastering anxiety is really mastering oneself, and it requires daily attention and activities that make you better, little by little, each day.
THE POWER OF ROUTINE
One of the ways you can set yourself up for success is having morning and evening routines and sticking to them. But, like The Comfort Book author Matt Haig says, “Get a routine baggy enough to live in.” This is KEY. Don’t box yourself into something so rigid that you feel like a failure because you can’t adhere to the routine. Give yourself obtainable, solid goals that you can realistically execute on most days. There will certainly be days where it just doesn’t happen and that’s OK. For example, my morning goal is to wake up at 6am, make my bed, fold laundry, tidy my workspace for the day and get outside for some morning movement with my dog. When I do this I feel less frantic and more organized, but sometimes I just can’t swing it with my schedule. On those days, all I can do is give myself grace, adapt, and try to fit some of those small activities in throughout my day.
For me, part of a good routine includes supplements. Every night, I take 2 magnesium glycinate capsules and drink a warm beverage of my choice, which is usually lemon balm tea or a Foursigmatic latte. Next, I turn on my Hatch Restore alarm clock to display soothing rain music and red light, which has been said to increase melatonin and promote relaxation. If I am feeling extra anxious, I will listen to a headspace sleep meditation which really helps me wind down. Additionally, I often take the Olly Goodbye Stress gummies for extra relaxation. (These do not make me sleepy so I often take them in the middle of the day.)
PEACEFUL MUSIC
This seems super simple but I recently got into classical music (specifically I’m obsessed with the pianist named Riopy. Do yourself a favor and look him up ASAP) and listening to this type of music really does wonders for me. When I am feeling tense, for example anxious while driving or working, in a crowded store or space, I play Riopy and within minutes I can start to feel my heart rate slow and my thoughts start to quiet. I always have a calming playlist + headphones readily available so I can listen at any time. This is a tiny but mighty hack.
DAILY MOVEMENT OF YOUR CHOICE
I actually discovered Riopy from a slow flow Peloton Yoga class, which brings me to my next tip, daily movement. Every person has different physical abilities so you should really just do something everyday that feels good to you. Some days I like walking or yoga, other days I like running, riding the Peloton, or lifting weights. Listen to your body and give it the type of movement it needs that day. And, if you are physically able to exercise, remind yourself that it’s a blessing in itself. Gratitude goes a long way.
WORDS FROM THE WISE
Text messages from Tamryn of @honestlyholistic
Read and listen to words from people you admire and can relate to. Feeling like you have peers that have experienced the same issues and have made it out is promising and will give you hope. Start with The Comfort Book by Matt Haig. Similarly, follow people on Instagram that share their experiences and healing mechanisms, like Tamryn from @honestlyholistic who also has a valuable podcast. You can even sign up to receive positive and supportive text messages from Tamaryn, like the one you see here.
OPT FOR DECAF, REDUCE SUGAR
I know, I know, “death before decaf” but if you are feeling extremely anxious, switch to decaf or eliminate caffeine altogether. GASP! This tweak requires little effort but results in huge benefits. Just try it and you will notice a difference. Similarly, eat real, whole foods that aren’t processed and that don’t contain a ton of sugar. Personally, the more sugar I eat, the more anxious I feel.
TALK THERAPY
After the pandemic, I think most people could benefit from talking to a therapist but for those really struggling with daily anxiety, having a good therapist you can trust is a fantastic tool to have in the toolbox. I recommend finding a therapist on https://www.psychologytoday.com/us/therapists. You can search by location, see what insurance (if any) the provider accepts, and read their bio’s to learn if they would be a good match. Plus, mostly all therapists are now seeing patients virtually, which makes it very convenient!
I know I’ve barely skimmed the surface on this topic, but I just wanted to introduce you to some things I find beneficial. If you found this post useful, I’d be delighted to write more about it or help talk with you 1-1. Just remember, improvement will not come overnight, so stay committed to working on yourself and you’ll see it pay off overtime.
my fav Products & Resources
Books
The Comfort Book, Matt Haig
The Daily Laws, Robert Greene