Coping With Anxiety

I've been pretty open about the fact that I struggle with an anxiety and panic disorder on here.  I obviously have good days and bad days, but I've had pretty great control over my anxiety for the past three-ish years.  Even when quarantine and everything started back in March, my family said they were surprised by how well I was handling it all.  However, over the past week, I've been incredibly anxious for five of those days.  I originally thought it was just hormones, but it continued and I wasn't starting to get really frustrated.  

So, Monday night, I decided to fix it.  Instead of just wallowing and waiting for it to pass like I had been doing, I decided to make a conscious effort every day to help keep the anxiety at bay and to take note of what helps me when I feel anxious to help get my mind off of it.  So here is what I've been doing lately to help with my anxiety.  Of course, this is what helps me and everyone's anxiety is different, but I've gotten some ideas from influencers talking about what helps them through anxious thoughts, so I thought if this post helps even one person, then that's a good thing.  Even just writing it will help me, so technically I am the one person this is helping.

DURING ANXIETY

Breathe // When my heart starts racing and I feel like my breathing starts to speed up, I like to do this exercise to slow my breath and my heart rate, which helps my brain focus more one what thoughts are real and which ones are anxiety.  Breathe in through your nose, hold the breath for five seconds, and breathe out through your mouth.  I like to put my hand on my chest too to feel my heartbeat and help anchor me to the environment around me.

Think of what you can control // This usually helps once my mind stops racing, but I try to break down what is making me anxious.  What aspects of that thing can I control and help fix?  And what aspects are out of my hands?  Just by knowing that I am doing everything in my power to keep myself safe, that helps me calm down.  For example, COVID.  I wear my mask whenever I go out.  I social distance.  I only see my family and a few close friends.  I sanitize and clean whatever I can.  Just by doing those few things, I know I am doing everything I can to keep myself and my family members safe, and anything else that happens is out of my control and not my fault.  If it happens, it happens, even if it's something scary.

Have a trusted person on deck // This is probably the number one thing that helps me.  Have someone that you trust completely that you can talk to when you're anxious to help distract you.  Mine is my mom.  Whenever I feel anxious, I'll tell her, and she'll just have a normal conversation with me.  What we're having for dinner, a new show we should watch, something that happened to her at work, etc.  Anything to get me focused on what she is saying and not what's going on inside my head.  Sometimes even just the act of telling her "hey I'm anxious" helps ease my anxiety because at least I'm telling someone and not just struggling on my own.

Find a healthy outlet // Whether it be working out, reading, writing, coloring, drawing, etc.  Just have something healthy to distract you and get it all out!

Keep yourself busy // The days where I have felt the most anxious are the days when I have nothing planned.  I just get so bored that it's like my mind has nothing else to do but be anxious.  And this leads me into what I've been incorporating into my days to help with anxiety...

DAY TO DAY

To Do lists // I've been writing out everything on a to do list template in my iPad.  Even things that I do every single day just so that I can cross them off and look back at the end of the day like, wow I was productive today.  Even just to keep all of my thoughts straight, because when my thoughts become chaos, then I get anxious.  I write things down such as workout (and what workout I will do), shower, take vitamins, make the bed, skin care, etc. and then whatever work tasks I need to accomplish for the day.  It is so helpful and helps me to keep things straight throughout the day.

Quiet time every morning // I started to realize that the days I was really anxious were the days I skipped doing my devotional and Bible reading.  Spending time with God and journaling really helps keep me level-headed and I have personal proof that I am in a worse headspace when I don't do it.  Obviously I know this isn't for everyone, this is just something that works really well for me, as a Catholic.

Getting up early // I am in a much better head space when I get up an hour or two before I need to be up.  That way I can have a nice, long, relaxing morning and not rush through my morning routine.  If I don't, I feel so rushed and not myself when it is time to log in and get to work.

Tea before bed // I've been loving my night routine lately!  After I do all of my skin care and get in my pajamas, I make a cup of tea, take it up to my bed, and and drink it while reading or listening to a podcast to help me wind down before bed.  It may be a placebo effect, but it makes me feel warm and cozy and sleepy, and just ready for bed!

Let me know if there is anything you have been doing to help you during this anxious time.  Stay safe and healthy!