10 Ways to Manage Anxiety and Get Through Your Day
IN RECOGNITION OF MENTAL HEALTH WEEK, LET’S BRING FOCUS TO ANXIETY. WHEN IT COMES TO ANXIOUS FEELINGS, THE ONLY WAY OUT IS THROUGH.
Be honest with yourself. It is OK to not be OK. Honour your feelings. Try a “name it, don’t numb it practice. I am feeling (insert feeling) and that is OK. Feelings come and go and this particular feeling will soon pass….the positive ones 😃 and the not so positive ones 😠.
Challenge distressing thoughts of the past or future. We have upwards of 50K thoughts a day and not all of those are true. Ask yourself, “at this very moment do I have a problem?” Please note, this is not about minimizing feelings. This is about taking a step back and checking in with yourself. At times, our thoughts can create a bigger, messier, scarier story than the current present moment.
Is there a bright side? Can you find even one small bit of positivity? What makes you laugh? I can’t help but laugh at YouTube dog videos…here is one you may like.
Focus on what you can control. What can you take ownership of? I put on jeans (rather than day time PJs) today. I walked around the block. I had a salad for lunch. The smallest things count!
Practice mindfulness by being aware and coming back to the present moment. This goes back to point #1.
Start a gratitude journal. Your journal can be a scrap piece of paper or note pad that is tucked at the back of a drawer. Don’t be concerned about purchasing a new fancy journal, just get started. What is one thing that you are grateful for right now? ✏️ Write that down.
Find alternative ways to connect with your community. We are living in a different world, one with in-person limitations. If you were previously accustomed to dining out in restaurants with friends, perhaps you can share a virtual meal instead of sitting across the table in a public place? Ask a friend or family member to sign up for the same online course. You will both learn a new skill and will have something to talk about. You can then call 📞 that same friend and continue the conversation around your new-found knowledge. You could also make it a walking phone call (see #8)
Get physical! Can you take the stairs instead of the elevator? If your mailbox is down the road, can you walk around the block first? Research tells us that movement is good for us!
Smile...even force a fake smile. In one research study, those who were "smiling" because they were holding a pencil in their teeth found themselves feeling more positive as a result. Try it now while no one is looking 😊
Ask for help. Make an appointment with your health care professional. You do not have to do this alone.
Anxiety is real and managing it, is a journey. Take each moment as it comes. Be patient and kind with yourself. Anxiety Canada has a number of resources available as does the Canadian Mental Health Association.