Anxiety is a mental health condition characterized by excessive and persistent worry or fear about everyday situations and events. It is one of the most common mental health conditions in the United States, according to Mental Health America, with approximately 18% of Americans showing symptoms associated with an anxiety disorder.
We all have the capacity to experience anxiety. It is a very normal part of the human experience and is something that each of us will experience as some point in our lives. And while we may not meet the criteria to be formally diagnosed with an anxiety disorder, we may find ourselves struggling with one or more of the symptoms at any given time.
Some common signs of anxiety include:
Excessive worry: People with anxiety often worry excessively about everyday situations and events. They may feel like they can’t control their worries, even when they know that their fears are irrational.
Restlessness: Anxiety can cause restlessness, making it difficult to sit still or relax.
Fatigue: People with anxiety may feel tired or fatigued even when they haven’t done anything physically demanding.
Difficulty concentrating: Anxiety can make it difficult to concentrate or focus on tasks.
Irritability: Anxiety can cause irritability, making it difficult to interact with others.
Muscle tension: People with anxiety may experience muscle tension, which can cause headaches, back pain, and other physical symptoms.
Sleep disturbances: Anxiety can cause sleep disturbances, including difficulty falling asleep, staying asleep, or waking up too early.
As you've probably gathered, anxiety can be mild for some and pretty scary for others. It is a very common mental health concern that, if left unresolved, can be debilitating and affect one’s quality of life. But it doesn't have to. By working with a licensed mental health professional and implementing a few simple strategies, you can feel better, more in control and hopefully, a little less anxious.
If you've noticed that your own anxiety leaves you feeling a little less like yourself, here are 4 SIMPLE LIFE HACKS to help ease the discomfort of anxiety while you seek connection with a mental health professional.
Tip #1 - Set Aside Worry Time
Many people with anxiety find a daily worry break helpful. Set aside 15 minutes per day to give yourself permission to worry. Try to take your worry break at the same time each day. If your worry shows up at any other time of the day, write it down so that you know you’ll be able to worry about it later during worry time. Writing down your worry for later will help you learn how to feel more in control of your thoughts and not let them carry on throughout your day.
"Set aside 15 minutes per day to give yourself permission to worry." – Dr. Tiffanie Davis Henry
Tip #2 - Stop and Take A Few Deep Breaths
Breathing exercises help slow down your thoughts, reduce stress, and alleviate anxiety. Put one hand on your heart and one hand on your stomach. Feel your feet planted firmly on the ground. Take a deep breath in, hold it for 5 seconds, then breathe out every last drop of air. Repeat until you feel grounded in the present moment.
Tip #3 - Practice Self-Care DAILY
Take a long walk, or go for an energizing run. Get a massage or a mani-pedi. Take yourself to the movies or on a solo date for ice cream. Take a relaxing bath or shower. Listen to calming music or sounds of nature. Do something that makes you happy and relaxed and make it a daily habit.
Tip #4 - Practice Guided Meditation
Guided meditation is an effective way to reduce anxiety and stress levels. It involves listening to an meditation practitioner who guides you through the meditation process, helping you focus on your breath and relax. It's not secret that I'm a huge fan of guided meditations and I often create and utilize them with my clients to extend the therapeutic benefit beyond our sessions.
Want To Try Guided Meditation?
Anxiety can be a challenging emotion to manage, but with the right strategies, it’s possible to feel more in control. By practicing the four life hacks I’ve shared, you can begin to take control of your anxiety and live a more
fulfilling life. However, if you’re looking for additional support, we recommend checking out ‘Releasing the Stronghold of Anxiety,’ a guided meditation that can help you find peace and calm in moments of stress. Click here to learn more.” I hope this helps! Do you struggle with anxiety? Have you tried any of the tips given in this blog post? Do you have additional tips to share? Comment below and let us know how you're doing and what's worked best for you. We're building a community whose eager to prioritize wellness and learn from one another.