5 Ways to Tone Down Your Anxiety
Anxiety may feel like an ever-present companion for many of us these days. It seems that the pace of life and the amount of stressors we face continue to increase each year. It’s no wonder that nearly one third of Americans are struggling with some kind of clinical anxiety or depression!
Anxiety has a number of troubling symptoms associated with it and can affect just about every facet of life. Anxiety can feel like a constant pressure and sense of worry or dread, even if you cannot quite put your finger on what could be causing you to worry at the moment. It can also include things like racing thoughts, shortness of breath, muscle tensions, headaches, stomach aches, nausea and sometimes vomiting, difficulty sleeping, increased or decreased appetite, panic attacks, and can lead to isolation, loss of motivation, loss of focus and productivity, and more. Basically, it’s super disruptive.
The good news is there are things you can do to help decrease your anxiety and thereby squash some of the disruptive symptoms you notice with the anxiety.
Here is a list of five fairly simple activities or skills that can help you tone down your anxiety.
1) Meditate.
Meditation is effective in helping you learn to redirect your thoughts and increase your ability to focus. It is known to increase feelings of calm and well-being and can also have positive physical health outcomes as well. Shoot for something like five minutes per day and work your way up to increasing the time gradually!
Meditation could include simply lying or sitting quietly and noticing your breath moving in and out. Pulling your focus back to the breath anytime you catch your mind wandering.
It could also include listening to a guided meditation like those available on apps like Mindful or Headspace—Spotify and YouTube also have tons of free guided meditations to try. A guided meditation is exactly what is sounds like—someone guides you through a scripted meditation exercise.
2) Eat healthy foods.
What we eat definitely affects how we feel physically, but also mentally. If we are constantly munching on sugary, carb-y foods, we are likely sending our blood sugar for quite a ride throughout the day. This can cause big shifts in energy and moods, and can increase our anxiety. It is important to make sure that you are eating healthy foods the majority of the time. Swap out some sugary sodas for water; instead of eating candy, try a piece of fruit—just to name a few places to start. Also, try to limit caffeine. Notice how you feel emotionally when you eat and drink healthy.
3) Use humor.
Anxiety is the opposite of lighthearted. It is heavy, pressure-filled, and overbearing. Using humor can help to shift your focus out of a heavy, anxious mindset and into a lighthearted, fun mindset. Try watching YouTube videos of comedians, throw on a Saturday Night Live rerun, or watch a comedy movie. Look through memes that make you laugh and send some to your friends. Notice how releasing it feels to laugh and lighten your focus.
4) Exercise.
When we are anxious, our body usually tenses up, creating muscle strain and tightness in our bodies. Exercise can be a great way to release the physical build up of your anxious tension. Exercise also helps to shift your focus and clear your mind. Even a simple walk around your neighborhood can do wonders, as can more intense exercise like running, swimming, biking. Getting outside for exercise can be an added bonus giving you a chance to inhale fresh air and enjoy nature.
5) Notice what you can and cannot control.
There are lots of things that we have absolutely no control over, yet we allow our brains to worry us to death about these things. It just doesn’t really make sense, does it? No amount of anxiety or worry is likely to change these things because they are out of our control. So…. Why allow it to take up so much mental space? For example, with the current pandemic situation, it doesn’t matter how much I worry about what the future holds with the virus, my anxiety and worry will not change this situation. Instead, I choose to focus on what I can control—me, my behavior and my thoughts.
If you find yourself experiencing anxiety, perhaps make a list with two columns—“Can Control” and “Can’t Control”. List out all the things that you are anxious about and put them in the appropriate category. If things fall in the “Can’t Control” category, tell yourself that it is not worth it to constantly think about and worry about this item. Shift your focus to the “Can Control” column and come up with one action step for each of the items in that category. This way your energy and focus are directed at things that you can actually do something about.
These tips, when done regularly, can help you decrease your feelings of anxiety and gain healthier thinking habits to deal with future stressors. It can also be tremendously helpful to start meeting with a licensed therapist to work through your anxiety consistently. If you live in Colorado, feel free to schedule a free 15-minute phone consultation with me to see if anxiety therapy with me would be a good fit for you, or check out my website for more information. You can also look up therapists on PsychologyToday.com based on your location. I hope these skills help you create a sense of calm and peace that you deserve!
About the Author
Hannah Dorsher, MA, LPC, NCC, CAC I is a therapist in Fort Collins, CO who specializes in helping those struggling with anxiety, self-esteem, toxic relationships, break ups, and trauma.
