At some point in our lives, we all experience anxiety. Whether you are gearing up for a work presentation, taking an exam, or heading to a first date, we are all too familiar with the physical symptoms that can pop up. A fast heart rate, sweating, ruminating thoughts, and jitteriness are all signs that your body is pumping extra cortisol through your blood and causing anxiety. You might experience anxiety daily because of an anxiety disorder, an upcoming event, or because of certain triggers that pop up. There’s no all-encompassing cure to anxiety, but the good news is, there are simple ways to manage anxiety in the moment to help you feel better, even if it’s just for a bit. Today, we’ll share a few tips for coping with anxiety.
- Practice mindfulness: The benefits of mindfulness have been shared for years, and for good reason! Mindfulness involves turning your attention to the present and observing your thoughts and emotions without judgment. In recent years, mindfulness has especially been spotlighted as beneficial for mental health. Quieting your brain through mindfulness is a skill that will bring you back into the present, instead of worrying about the past or future. It can be hard to put into practice, but mindfulness apps that offer short meditations and guided exercises can be helpful to use as you start out! Activities that completely engage your focus, such as reading, doing yoga, or painting, are great mindful practices as well.
- Engage your senses: Similarly to mindfulness, engaging your senses keeps you in the present and can calm you down. Try smelling essential oils, listening to calming music, or taking a hot (or cold) shower. One common anxiety-reducing exercise for bringing yourself back to the present is a senses countdown. This involves listing five things you can see, four things you can physically feel, three things you can hear, two things you can smell, and one thing you can taste. By focusing your attention on what is around you and the sensations you are experiencing, your brain has less time to focus on what’s making you anxious.
- Spend time outdoors: We’ve all heard of the benefits of spending time outside. Being among trees and sunshine can have immense benefits to your mental health. Nature reduces stress and mental fatigue, offering you more energy for your day. The outdoors naturally engages your senses as well – just think about the birds chirping in the sky, or the warm breeze on your skin. Research has also shown that being outside can lower your blood pressure and improve mood and focus in as little as 10 minutes. So, whether it’s walking your dog, riding your bike, tending to your garden, or simply sunbathing, make sure to spend some time outdoors each day!
Coping with anxiety can be difficult, but with these tips, you can start to learn the tools to help manage anxiety symptoms. If you think you are experiencing an anxiety disorder, it may also be helpful to see a mental health provider. Learn more anxiety coping skills with an Avance Care Behavioral Health provider.
Sources
Mindfulness | Psychology Today
How Being Outdoors Can Relieve Stress and Anxiety | Appalachian Mountain Club
