Unexpected Goodness

COMBATING ANXIETY

TOOLS & TACTICS

The prevalence of anxiety disorders has been on an upward trend since 2005, with the pandemic giving an added boost to already growing numbers. Young adults have especially been impacted. We live in an unsettled world where many are struggling to make ends meet and where technology has infiltrated most of what we do, making rest and relaxation increasingly difficult to attain. Here are some doable strategies to help quiet an anxious mind:

Grounding

The 3-3-3 Rule involves naming three things you can see, three sounds you can hear, and interacting with three things you can touch. It’s a calming tool to bring you into the present moment.

Guided Imagery

While pure meditation is often recommended for anxiety, it can be a challenging and unwelcomed task, resulting in simply not doing it. Guided imagery gives people something calming and pleasant on which to focus and is more likely to be a positive experience. It’s like daydreaming with a purpose. Apps like Headspace, Calm, Ten Percent Happier, Buddhify, Insight Timer, and Smiling Mind have made guided imagery more accessible, but these apps do cost money. Alternatively, you can simply set aside 10 minutes and visualize a positive script or think of a soothing scene and record your own guided imagery.

Physical Activity

Regular physical activity reduces anxiety, improves your brain health, decreases the risk of disease, and strengthens bones and muscles. Movement doesn’t have to be a workout at the gym. Whatever you have time and inclination to do can be helpful. Some ideas include walking, yoga, Tai Chi, a dance class.

Nature

Nature is intrinsically healing. Try getting out in nature or just the outdoors, even if your visit is brief. Nature’s sights, smells and rhythms surround our bodies in a way that brings us back to our humanity and back in balance.

Music

Artists have willed anxiety sufferers a tonic that heals wounds medication can’t touch. Listen to peaceful music. Play music in the background whenever you can.

Journaling

The emotional release of journaling can help reduce anxiety, depression, and feelings of distress. It gives you a way to channel and express your feelings on a regular basis. You don’t need to write a masterpiece. Try reflecting then writing about one thing to start.

Natural Supplements

Many supplements have been shown to have a calming effect, including Lemon balm, Ashwagandha, Chamomile, Melatonin, Magnesium, Valerian root, Kava, Vitamin D3, and Omega-3 fatty acids.

Essential Oils

Natural oils can also support anxiety and calm tensions. Some are used aromatically while others are used topically, and some oils can be used in both ways. Relaxation-promoting oils include Lavender essential oil, Chamomile oil, Ylang- Ylang essential oil, Frankincense oil, Rose essential oil, Sandalwood oil, Lemon oil, Bergamot oil, and Vetiver oil. There are lots of choices, so if you are allergic to any of the oils, you have other options.

Routines and Schedules

xamine your habits to see if you can make a small change that’s within your control to improve your anxiety. Look at diet, activity level, social engagement, bedtime routines, and any overconsumption (alcohol, drugs). For example, while some anxiety sufferers might use alcohol to calm down and self-medicate, too much or too frequent alcohol use might make symptoms worse in the long run. If you tend to read the news or watch thrillers before going to bed, try reading something or watching something funny. Laughter has been shown to relieve anxiety. Adjust your routine to give yourself a better frame of mind and even your self-esteem might benefit.

You don’t have to implement all these tools. Try some and do the ones you find most helpful. Be kind to yourself.

“Breathe. Take things small. Return to the Here and Now.”
~ Unknown

“Nothing in the affairs of men is worthy of anxiety.”
~ Plato

“Rule No. 1 is, don’t sweat the small stuff. Rule No. 2 is, it’s all small stuff.”
~ Robert Eliot