10 Anxiety Management Tips
Anxiety can creep up on us with little to no notice. Perhaps you have experienced anxiety when thinking about a life circumstance, relationship concerns, job concern, health concerns etc. You may even experience anxiety if you are going to have sex, or if you even think about having sex. Here are a few tips that you can use whenever you feel that anxiety is getting the best of you.
Use your breath - Inhale for a count of 4, hold your breath for a count of 4, then exhale for a count of 7 as if blowing through a straw.
Write it down - if something is bothering you, use a journal and write down how you feel and what you notice.
Share with someone your trust - do you have a friend or a family member that you feel you can trust with sharing your fear, worries, or concerns with? Tell them you aren't necessarily looking for advice, you just want to share.
If possible, arrange some time to spend with family and friends.
Engage a massage therapist, acupuncturist, or other bodywork professional to help ease anxiety symptoms.
Get creative - use art (painting, drawing, crafts) to express your anxiety. Create something meaningful and original as a way to express your anxiety and take back control.
Be physically active. This could be working out, going for a walk or run, dancing, swimming, whatever. Movement can help create dopamine and oxytocin - two chemicals from our brains that lead to feeling of happiness and euphoria.
Research suggests that feelings of awe can stimulate the vagus nerve, calming the body and increasing openness, Try a 15-30 minute local awe walk. With the right outlook, reverential wonder or little pockets of awe can be found almost anywhere. Breath deeply and consciously, pay attention to your surroundings and absolutely no using your phone.
Work with a psychotherapist/counsellor - this can be a helpful way to manage anxiety. A therapist can provide a space for you to explore your feelings and concerns, and they can teach you additional tools to manage anxiety symptoms.
Speak to your GP - if the anxiety you feel becomes overwhelming, at times leaving you feeling out of options.