We live in a fast-paced society, trying to juggle family, work, social gatherings, and other commitments. Staying on top of all of these responsibilities can be stressful. Plus, we may experience frustration and fear in other areas of our lives, too, such as unexpected and uncertain situations that crop up.
Dealing with all of this can lead to anxiety. And sometimes, this anxiety appears for seemingly no reason at all—the roots of the issue causing it aren’t always obvious.
However, no matter where our anxiety stems from, we can all take steps to find balance in our lives and address our stress, frustrations, and fears.
Consider some tips that can help you get your anxiety under control in your daily life.
1. Practice Meditation
Meditation does not have to take much time. But simply sitting in silence and focusing on the breath for ten to fifteen minutes each day can make a huge difference for people with anxiety.
During meditation, we learn to observe thoughts as they arise. It’s not about quieting the mind or trying not to think at all. It’s about allowing your thoughts to flow freely and just noticing what’s on your mind without reacting to it.
2. Regular Exercise
Anxiety is often characterized by rumination. We might ruminate on the same things over and over again. Going over the same problems can cause anxiety to worsen.
One habit that can help you break out of ruminating? Exercise!
Exercise has been proven to help when you struggle with symptoms of anxiety and other mental health conditions. That's because going for a run, doing yoga, or even simply taking a walk around the block can help clear your mind. Incorporating exercise into your daily routines boosts your mental and physical health.
3. Write in a Journal
Sometimes, you just need space to process your private thoughts. When you deal with anxiety, you may often feel like you always have a lot on your mind. Even if you’re trying to fall asleep, you may feel like your mind is racing.
Writing in a journal is a great way to get these thoughts out of your head and onto paper. It can not only help you take a step back from your thoughts but also allow you to get to the bottom of what’s really bothering you.
4. Set a Bedtime
Exhaustion can definitely exacerbate the symptoms of anxiety. When your schedule is packed, you may feel like you’re always struggling to get enough sleep. Setting a strict bedtime for yourself can help you achieve a better sense of balance.
Granted, it may be difficult to get used to this at first, especially if you have the habit of using your phone while lying in bed. But when you begin going to bed and waking up around the same time each day, you will likely feel your energy levels stabilize. And managing anxiety doesn’t feel so difficult when you’re well-rested.
5. Start Saying No
Let’s face it, sometimes we simply take on too much. We may agree to things that we don’t really want to do. Or sometimes, we feel guilty saying “No” when someone else asks for help.
But overloading your schedule can leave you with no time for yourself. You'll end up feeling overwhelmed and anxious about getting everything done. And spreading yourself too thin can result in not only anxiety but also long-term burnout.
If this scenario sounds familiar to you, learning how to respectfully decline invitations and requests can help lessen your anxiety. We all need time for self-care and relaxation.
—
Are you struggling with anxiety on a daily basis? Do you feel like your anxiety is preventing you from living a life you truly love? Therapy can help you learn to manage and heal your anxiety. We invite you to reach out to me to find out how our approach to anxiety treatment can help you find balance.