Whether you have been managing anxiety for years, or have just joined those of us who have been, I want to encourage you that it is manageable. There are things we can do that help. There are things that make us feel better and actions we can take to give us some relief.
The single most important thing we can do is to maintain a positive attitude. I know, it’s not as simple as it sounds, and I’m not minimizing at all. In fact, those of us who suffer from anxiety know how difficult this can be. However, the most powerful tool we have against the negative thoughts that try to take over our minds is positive thoughts that will push those negative thoughts out. We need to do everything we can to make sure we can use that tool in the most effective way possible. Following is a practical list of things I try to do that help me, when I do them. I hope they help you too.
Get out of bed! Some days it seems easier to just lay in bed. Don’t do it. Get up. Make your bed. Have some breakfast. It may seem like a small thing, but it is essential to start your day… just start.
Think in and out. It’s easy, when we are feeling beaten down, to focus on what we need to feel better. That is important, but I have found that reaching out to others does at least as much for me as it does for them, and often, more than someone reaching out to me (although I greatly appreciate that too). Especially in the situation where we are physically isolated, reach out to a family member or friend. Call or text and ask them how they are doing. Just a little human contact goes a long way for both of you. Use social media to gather in virtual groups. Talk to other people and realize you are not alone.
Stimulate your brain. An active brain is a happy brain. Read a book. Listen to a podcast. Do a puzzle. Play a game (especially if you happen to be with your family). Learn something. Create something. Every day do something that activates your mind. Entertainment is great, and I’m all for the Netflix binge, but if you do something daily to stimulate and activate your brain, you will be more positive, more optimistic, and builds a sense of accomplishment. This stimulates serotonin, which reduces anxiety and depression.
Get outside. Even in this time of “shelter in place,” we can go outdoors, and we are encouraged to do so. Go for a walk. Go for a hike. Go for a bike ride. Even just walking the dog gets you some fresh air and makes you feel better. All of this can be done while still maintaining social distance. It’s OK to go somewhere else to do it or stay in your neighborhood, but get some fresh air.
While we are on that topic… Stimulate your body. Get some exercise. One of the best ways to boost serotonin levels and combat depression and anxiety is to get some exercise. Get your heart rate up a little. If you can’t go outside and don’t have a treadmill or a Peloton, you can do some pushups, sit-ups, jump rope, run in place…. anything that gets you blood flowing. Exercise at your level and always be safe, but as far as you are able, exercise. Exercise feeds more than the body. It feeds the soul.
Encourage your spirit. Pray. Meditate. Reflect. Some combination of all three. Think about the positives. Think about recovery. Focus on the future and reflect on good memories. Positive thoughts are a powerful tool against anxiety. As a person of faith, I believe that God has a plan for my life and when things are particularly bleak, I focus on His plan for me and my family.
Take a nap. After (or in the middle of) a productive day, sit down in your favorite spot and take 5, or 10, or 30. It’s OK to rest, just don’t do it all day.
Truth be told, anxiety comes in waves. It feels like being caught in the ocean, when a wave overcomes you and pushes you down into darkness. There is no way to fight it so you just let it overwhelm you. Like the wave, the anxiety will pass. Relax. Let yourself float back up to the surface. Breath.
We will get through this. This may be the worst thing some of us face in our lifetimes, but we will get through it. Lean into those things that increase positivity and push away negativity. I heard someone say today, as they were asked “what’s up?” “My spirits!” Even when we feel completely helpless and overwhelmed, we can choose to have hope and positivity in our lives. We get to choose. Choose hope.
If this encouraged you, share it with a friend.
