There is so much happening in the world right now and I’m sure you are reminded of that everyday! With so much change and uncertainty happening, we have noticed more and more people asking for ways to deal with anxiety, how to navigate through it and how to control it. Today I just want to make sure you are doing everything you can and are armed with the right tools for dealing with things like stress, anxiety, and overwhelm.
Signs of anxiety can sometimes be hard to spot outright, so here are some tools and daily habits you can use to identify the signs and to manage the symptoms. If your feeling a bit overwhelmed or out of control these days and are ready to take back control of your mind, you can practice some simple steps to help you feel that much better.
First and foremost, you have got to address your anxiety symptoms. You want to identify your feeling anxious and not avoid the signs. Some of the symptoms are:
Feeling resstless or tense
sweating or trembling
breathing rapidly/increased heart rate
difficulty controlling your worry
Sometimes we default to hiding common anxiety symptoms with excuses. We just say we are burnt out from work, busy scheduling changes, or not getting enough sleep and just go on about our days. Unfortunately, its the unresolved issues that can cause anxiety symptoms to build up even more if they arent addressed. Anxiety should be taken very seriously. It can have negative effects on our physical and mental health if left unaddressed. So identifying the symptoms is the first step. Finding easy calming daily practices that bring you back to center is the second step. Here are my recommendations to you.
HIT the PAUSE
As we know, the mind is incredibly powerful. It houses the thousands of thoughts that we have everyday but unfortunately, our thoughts are not always keeping us in a state of happiness. That’s why one of the best things you can do to combat anxiety right in its tracks is to take a moment to pause. If you feel yourself getting anxious or even riled up, stop whatever you are doing and just be still. Pausing and focusing on the present moment and nothing else is the easiest form of mindfulness that you can practice. Taking time to pause is a great way to instantly shift your thought patterns and emotions to a calmer state.
DONT FORGET to BREATHE
Just after taking a minute to pause, try to take a few minutes to focus on your breath. Start by breathing in for 3 seconds, then hold for 3 seconds, and then slowly exhale for another 3 seconds. You can do this for a few minutes or until you feel your body start to relax. Release all of that built-up tension. The more oxygen to the brain the more help your brain will get in calming your entire body
Using visualization to shift your focus toward the things that make you feel calm and happy is a great way to recenter your mind and pull you away from anxiety and worry in your thoughts. As the law of attraction goes, our lives tend to create more of what our minds focus on. So to avoid creating more anxiety and/or stress, try visualizing something as simple as yourself on a relaxing beach or overlooking a beautiful, calming landscape. This simple practice is a great way to shift your mind and get into a higher vibrational state.
I know I say it a lot, but meditation is one of the most important tools in the bag. I use it for protecting my mental health, so I hope you can as well. I like to meditate first thing in the morning as its an incredible way for me to practice a daily check-in with myself and to calm my mind and to make sure I’m setting a positive tone for the day. You can do it at anytime and I should mention that I start and end my day this way. On occasion, more so lately, I will use this tool throughout the day when needed. You can do it anytime that works for you. If your struggling with anxiety and stress, I cant recommend this mindful practice enough. Try even just a few minutes during the day to help manage general stress, anxiety, or overwhelm. Plus, mediation helps you feel in touch with the universe and attract more of what you want!
TAKE a WALK
Going for a walk or getting in any form of exercise is a good way to tackle stress immediately. Staying active is good for our overall health but it also significantly aids in stress and anxiety related symptoms, as the influx in endorphins from exercising acts as a natural pain killer. Moving your body every day, even if its just a 10 minute walk, can have incredible benefits on sleep quality and in turn, lower our stress levels.
ACTIVATE the SENSES
Engaging in activities that activate your senses can quickly and easily tackle feelings of anxiety. Using your senses is a great way to shift your focus to something other than your anxiety, and instead to engage in activities that are beneficial to you. Here are some of my favorites: Listening to music, Using aromatherapy, taking a relaxing bath or shower, get creative through painting or writing, eating a healthy meal, drinking a calming cup of tea, or watching a funny movie or show.
Squeezing these recommendation for managing stress and anxiety into your everyday practice can help you get ahead of anxiety before it even starts. I hope you can take these tips and tools with you because your mental wellbeing is of utmost importance now more then ever. Here’s to a stress-free year!