Anxiety
Let’s stop letting anxiety dictate our days and instead, take steps to bring it under our control. Here are my favorite strategies for mitigating anxiety, in hopes one or two will speak to you.
STAY PRESENT
Focusing on tomorrow (and the next day, and the next week) is not helpful, and even less so when you’re focusing on things that are out of your control. Whether you’re catching up on chores at home or doing office work, do your best to focus on one task at a time. Easier said than done, I know. One way to get started is to create a list, prioritize that list and move forward, one task at a time.
CHANGE THAT SELF-TALK
If you find yourself speaking negatively to yourself, take a breath, acknowledge that thought, and then immediately counterbalance it with a positive thought about yourself. What did you do well today? What is one of the things you like about yourself? What was the last compliment you got?
TAKE A TIME OUT
Like a tired toddler, we all have moments when we need a time out. Unfortunately, when you’re an adult no one tells you to take one. So be aware if you’re frustrated or upset or angry and find space in which you can calm down. Find a place where you can be alone (sometimes this is the bathroom). Scream if you want to (and can without scaring others) or take a few deep breaths.
EAT HEALTHY
Every month there’s new research coming out that the foods we eat can and do make a difference to our mental health. Just make sure not to be too hard on yourself when you have an unhealthy snack… or day.
FOCUS ON POSITIVE ACTIVITIES
Avoid negativity right now. Even if venting makes you feel better in the moment, it’ll only make you feel worse in the end. That means instead of calling up your friend who’s always complaining at the end of a long day, call the person who’s more likely to make you laugh. Go for a walk outside or even send a nice note to someone you’ve been meaning to reach out to. It won’t just make the recipient feel good, but also you.
WATCH SOMETHING YOU LOVE
Research shows that watching a favorite video, movie or tv show can reduce anxiety. Just don’t forget the popcorn. And while we’re talking popcorn, have you tried coconut caramel? It may not reduce your anxiety, but it sure tastes great!
BE FLEXIBLE
This doesn’t mean having no routine, but rather you build in space and time to make last minute changes when needed. Bend the daily rules a bit with the children. Why not have strawberry shortcake for dinner? Or go to the beach late in the afternoon as everyone else is leaving. Or stay in your pajamas all day. Structure is great, just don’t let it stress you out.
STOP TRYING TO CONTROL EVERY DETAIL
Having a plan for your life can be a good thing, but when we become so focused that we forget to enjoy the big picture, anxiety can override the benefit. Make sure to take moments out of every day to appreciate.
Robin Maier is a licensed clinical social worker who uses a gentle therapeutic approach to guide women in every stage of life toward greater happiness
