Tending to the Anxious Mind
Anxiety can often feel overwhelming, especially when you can’t pinpoint the cause, but there are practical steps you can take to regain control. From the impact of social media and unhealthy eating habits to the importance of breathing techniques and the power of writing, we explore a variety of strategies to help you navigate your anxious mind. Whether you're struggling with daily tasks, caught in a spiral of worst-case-scenario thinking, or simply seeking ways to stay present, this blog offers insights and tips to help you feel more grounded and at peace.
Anxious? Stay in your time zone
Stay in the present
Anxiety often focuses on the future, so when trying to calm yourself, it's crucial to bring your attention back to the present. This can be challenging because, as humans, we're wired to be on high alert for danger. With constant information overload, this adaptation can backfire. It might seem like anxiety protects us from potential threats, which is partly true, but at what cost? Letting anxious thoughts dominate is like carrying an umbrella every day, waiting for it to rain—is it really worth it?
The next time you find yourself overwhelmed by anxious thoughts, try the 3-3-3 rule. Look around and name three things you see. Then, identify three things you hear. Finally, move three parts of your body. This technique can help center your mind and bring you back to the present moment when your thoughts are racing.
Keep it real
Re-label what’s happening, and fact check your assumptions
When your body and mind are in panic mode, it’s easy to slip into 'worst-case-scenario' thinking. You might feel like you’re dying or having a heart attack, but it’s important to remind yourself: “I’m having a panic attack, but it’s harmless. This is temporary, and there’s nothing I need to do.”
If you struggle to find those words, remember that a panic attack is the opposite of a sign of impending death. When you’re dealing with anxiety, your body is activating its fight-or-flight response, the system designed to keep you alive.
When you're fixating on the worst possible outcome, try to rephrase your thoughts. Instead of thinking, “I’m going to be so awkward on this date tonight,” tell yourself, “I’m nervous, but I’m going to be myself. They’ll either accept me or not, and I’ll make the best out of whatever happens.”
Getting into the habit of rethinking and correcting your fears helps train your brain to respond to anxious thoughts more rationally.
Retrain yourself to breathe!
Practice New Ways To Breathe
Did you know that the way you breathe can help you calm down? When you breathe, inhaled air allows blood cells to receive oxygen and release carbon dioxide. Carbon dioxide, a waste product, is carried back through your body and exhaled. Improper breathing can disrupt this exchange, leading to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.
When we’re anxious, we tend to take rapid, shallow breaths from the chest, known as thoracic breathing. Thoracic breathing can upset the oxygen/carbon dioxide exchange, resulting in an increased heart rate, dizziness, muscle tension, and other physical sensations.
In contrast, abdominal or diaphragmatic breathing involves deep, even breaths, signaling to your body that you’re relaxed. Look down and see where you’re breathing from—is your chest rising and falling, or is your stomach? Practice breathing so that your stomach rises and falls. Slow your breaths down. Try inhaling for 5 seconds, holding your breath for 4 seconds, and exhaling for 6 seconds.
Be aware that people with panic disorder might initially feel increased anxiety when practicing this type of breathing, as it can feel constricting. If this happens to you, take a break, try again in a day or so, and build up gradually over time.
Get up and go!
Get Up and Do Something
Sometimes, all you need to interrupt your train of thought is action. Something as simple as getting up to throw away a piece of trash can snap you back to reality and pull you out of a funk. If that doesn’t work, try something more involved, like taking a hot shower or preparing some food. Activities like these require your brain to refocus on alternative tasks and also change your physical location, acting as a refresh button for your mind.
Sometimes, anxiety is caused by a buildup of adrenaline, which can be alleviated by something as simple as a walk. Fresh air can improve your well-being, and a study found that people who took a walk in a wooded area had lower production of stress hormones compared to when they stayed in the city.
If you don’t live in a walking-friendly neighborhood, consider visiting a big box store or the mall. No transportation? Look up some yoga videos online to follow along with. At the very least, stop what you’re doing and make yourself do 20 jumping jacks.
Keep your diet in check when you’re stressed
Step back from the sweets!
When stressed or anxious, many of us turn to unhealthy eating habits to cope with our emotions. This usually goes one of two ways: eating an excess of unhealthy foods (sugar, salt, alcohol) or not eating anything at all.
If you’re in the first camp, it might be tempting to reach for something sweet, but those chocolate chip cookies can do more harm than good. Research shows that sugar spikes can make us feel even more anxious. Instead, opt for a glass of water and some protein, which will provide a slower, steadier stream of energy for your body.
On the other end of the spectrum, forgetting to eat or avoiding food can result in low blood sugar, making you feel nervous, irritable, and more anxious than you were to start with. If you tend to skip meals when you’re anxious, choose easy-to-digest foods like buttered toast, rice, or a banana. Follow it up with a well-balanced meal of protein, carbs, and veggies.
For both groups, avoiding excess caffeine and alcohol is essential. Caffeine is a well-known anxiety inducer, and alcohol disrupts your serotonin levels, worsening your symptoms. Instead, drink plenty of water. Dehydration can cause heart palpitations and lead to feelings of panic, making anxiety symptoms worse.
Journal about it!
Let the words flow
One of the worst parts of feeling anxious is not knowing why you’re anxious—that’s when writing can help. Remember how teachers would tell you to rewrite your notes before a test to process the information better? The same principle applies to journaling. When you have hundreds of little thoughts swirling around your mind, writing them down can help you organize everything into a coherent narrative. This process forces you to put the chaotic thoughts into a fluid storyline.
You might even surprise yourself with what you write! As you tap into your analytical left brain, you may uncover phrases, ideas, and statements that were previously stuck too far back in your mind to notice. Those voices in your head can seem powerful, but once they’re on paper, they appear less intimidating, helping you regain control of your emotions.
If you’re new to journaling, follow these tips:
Write in a private space where you feel safe and free from distractions.
Give yourself time to reflect and balance after writing, so avoid journaling when you’re crunched for time if possible.
If you’re writing to overcome a specific trauma, don’t feel pressured to address it directly—write about whatever feels right.
Structure your writing in a way that feels comfortable for you—bullet points, free form, and ‘dear diary’ formats all work.
Keep your journal private. While you can discuss your thoughts and experiences, don’t let others read through your words. They’re your private thoughts for your eyes only.
Is social media making you anxious?
Stop Scrolling!
One element of modern life that can trigger anxiety is social media. While platforms like Facebook, Instagram, Twitter, and LinkedIn can help us stay connected and informed, they can also provoke anxiety. Mental health consultants often cite social media as a significant anxiety-inducing factor.
A primary cause of this anxiety is the 'compare-and-despair' phenomenon. Viewing the filtered snapshots of a friend’s highlight reel can make your behind-the-scenes reality seem inadequate. This comparison can lead to feelings of self-consciousness, unworthiness, and the sense that you don’t measure up.
What's worse is that social media is highly addictive. One study found it to be “more addictive” than cigarettes. Notably, the only two professions that refer to clients as “users” are drug dealers and the tech industry.
To help you abstain from social media or at least cut back, try deleting the app from your phone. If that feels too drastic, move the app to a less accessible page on your home screen or place it in a smaller box within your screen, making it harder to reach. This way, you'll be less tempted to check your Newsfeed when you look at your phone.
Many people find success by taking a “social media cleanse” and announcing to their friends that they’ll be staying off a given platform for a set period. At the very least, be aware that scrolling through other people’s lives can bring on these feelings of anxiety. The next time you’re checking Instagram and feeling down about yourself, you’ll know where those thoughts could be stemming from.
Talk it out
Find someone who understands what you’re going through.
If your feelings of anxiety are making it hard to get through daily tasks, it’s important to speak with a professional. However, talking to friends can also be beneficial. Nowadays, almost everyone can relate to symptoms of anxiety and panic attacks, so it’s okay to be open with your friends about how you’ve been feeling.
If you’re out and about when anxiety hits, let them know that you need a change of pace or might want to go home early—they’ll understand. If you’re stuck at home without the will to leave, reaching out to someone can help pull you out of that rut.
Your friends might even have advice on what to do or how to feel better. If they know you well enough, they could point out something that might have triggered your anxiety. Opening up to friends not only provides support but also helps them understand what you’re going through, which can strengthen your relationships and make you feel less alone.
Remember, it's okay to seek professional help if your anxiety feels unmanageable. Talking to friends, taking breaks from social media, and practicing mindful breathing can make a significant difference. Embrace the power of journaling to organize your thoughts and take action to break the cycle of anxiety. Be kind to yourself, stay hydrated, and don’t be afraid to step away from unhealthy coping mechanisms. We're all in this together, and by sharing our experiences and strategies, we can create a supportive community for managing anxiety. Stay tuned for more tips and personal stories, and always know that you are not alone on this journey.
If you're not feeling your best, we are here to support you. Let's schedule a time to chat and explore how we can collaborate on a plan to help you feel better. Your well-being is important, and together, we can work towards finding strategies and solutions that align with your needs and goals.
