5 Tips to Manage Anxiety

Anxiety is a crippling feeling that many people face. In fact, in my experience it is even more prevalent than research suggests. There are all kinds of different treatment options for anxiety and interventions, lifestyle changes etc. to utilize. I have covered a lot of those in previous blog posts so I am not going to repeat those but am going to share a few that I have not shared about.
 

1. Grounding exercises-This could look a few different ways. Most commonly, this would look like taking your shoes off and walking in grass, noticing the texture, temperature etc. It could also look like utilizing your 5 senses in a different way such as notice 5 things you see, 4 things you hear, 3 things you can touch, 2 smells and 1 thing you can taste. These exercises help the brain calm down and realize there is not an active threat.
2. Pressure-Going under a weighted blanket, getting a bear hug, putting pillows on yourself etc. puts your autonomic system into rest which helps lessen the impacts of anxiety. 
3. Listen to calming music-Listening to the right kind of music can help slow your heart rate and calm your anxiety. TBItherapy.com actually created a research-based list of the top 10 songs to help lessen anxiety. Check it out here.
4. Don’t fight the anxiety-Fighting the anxiety often ends up increasing the intensity of the anxiety instead of lowering it. Instead, try being curious about the anxiety. When you notice the anxiety, take a breath and then notice where in your body you feel the anxiety. Take it a step further and visualize the anxiety in that part of your body. Does it have a certain shape or color? Is it cold or hot? Just notice and track the sensations until they dissipate. Some people are even able to visualize throwing the anxiety out of their body but that may be too much to start out with for many of us….
5. Don’t suffer alone-Part of anxiety is feeling alone or unique in your experience (and you are not alone). Seek out therapy, a support group or self-help group with others that also struggle. The community will help you not feel alone, normalize the anxiety and you may even learn a thing or two on how to manage anxiety. 

 
Those were just five of hundreds of techniques to try to manage your anxiety. Honestly, not all of them will likely work for you. But, some will so you have to be willing to keep trying until you find the ones that work for you and your anxiety. And remember, you don’t have to do it alone. Reach out, you deserve healing. 
 
Are you in Arizona and looking for a therapist? If so, reach out to me and we can see if we would be a good fit in working together. I would love to help you with your anxiety!