I have a dear friend who often finds herself struggling with anxiety and suffers major anxiety attacks. But, when she would share with me what she went through, I couldn’t relate on a personal level. That was until a series of some exceptionally stressful events kind of exploded in my life.
I definitely went through a longer than normal period of restlessness, of being tense, and having feelings of dread. Soon, I had difficulty focusing or thinking clearly and my heart rate was pretty fast. At the same time, I was constantly exhausted, yet when I tried to sleep insomnia set in and I found myself wide awake with my mind racing.
Let me tell you it stunk.
Look, I’m not a doctor and I certainly don’t feel like an expert when it comes to struggling with anxiety. In fact, if this is something you regularly suffer with I would urge you to get professional treatment.
But, in life, everyone experiences anxiety from time to time. For most people, feelings of anxiety only lasting a short time. They usually come with those difficult moments when we’re facing more or greater obstacles than normal.
When you’re facing these rough circumstances, there are some simple things you can do to help you through and lessen those anxieties when they rear their ugly head. Here are nine of my own little tricks, they just might work for you too!
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1. Listen to Positive Music
For me, this means worship music. Speaking the truth of scripture while I sing along shifts my focus to remind me of who God is and that He’s got this!
Really as we sing along to the music we’re listening to we are speaking affirmations to ourselves. You can listen to songs like “My God is an Awesome God” or Ferrel Williams “Happy” or listen to songs like “Nobody Knows the Troubles I’ve Seen”, both can have an impact on your anxiety level, but only one will help lessen it as you affirm the positive in your life.
2. Essential Oils or Scented Candle
Did you know that a specific scent or smell can instantly trigger distant memories of past events? Scents really do have a powerful impact on our lives and they are a great tool when you’re struggling with anxiety.
I generally turn on my diffuser and add a few drops of essential oils that are designed to elevate your mood. A scented candle can have the same effect. Is the beach your happy place? Try an ocean breeze scent. Perhaps you have memories of easier days, with the smell of fresh-baked cookies waffling through the house, then try a cookie-scented candle.
When struggling with anxiety try focusing on the scents around you. Make sure they’re bringing you back to a more positive easier time or place.
3. Do Something That Makes You Feel
Everyone is different so what this will look like will be unique for each of us. In other words, I’m not going to tell you to spend time alone for 30 minutes each day because if you’re an extrovert this won’t work for you. The point is to do some activity that nourishes your soul and makes you feel.
It may be as simple as taking a walk or traveling to the beach. If creativity is your thing, paint a picture, do a DIY craft, or play an instrument.
Even if you have to force yourself, do something to get rid of any numbness and bring refreshment to your spirit.
4. Brain Dump
The point of brain dumping is to write EVERYTHING down as it comes into your brain. Don’t worry about processing your thoughts just get them down on paper. Write down all those thoughts that are causing your mind to race and your anxiety to take center stage.
By doing this you free your mind to focus on specific tasks that you can work on to deal with the issues going on in your life.
5. Get of Change of Scenery
I’m a total homebody, and given the opportunity, I am perfectly content going days without ever leaving my house. This is not always a good thing, especially when I’m struggling with anxiety. My desire to hide in my home gets really bad and I seriously have to force myself to get out.
But when I do it’s always helpful and I’m glad I did it. Creating a simple change of scenery does so much to improve how you feel. You don’t need to make this an elaborate adventure, something as simple as trying out a new coffee shop can do wonders to change your perspective.
6. Unplug
My firm belief is that spending time on Social media is the worst thing you can do when struggling with anxiety.
I know that when I spend a lot of time on social media, it looks like everyone is out there living their best life all day long, they come home to these immaculate houses, stylishly decorated, and sit down to a healthy home-cooked gourmet meal. Meanwhile, I’m just sitting here doing laundry hoping to muster up the energy to jump in the shower.
If your struggling with anxiety, do yourself a favor and turn off social media. For real, pick up a book, do a puzzle, enjoy the quiet; almost anything is a better alternative.
7. Clean Eating
The food you eat has as much an impact on how we feel emotionally as well as physically. Honestly, there is no way you can be at your best if you feel all junkie because you’re putting a bunch of junk food in your body.
In fact, studies have shown that an unhealthy diet is a real risk factor for developing depression.
One of the best things you can do when your anxiety levels are high is to skip the processed food and stick with a clean diet consisting mainly of fresh fruits and veggies. Try it, you’ll be surprised at how much it will help within your struggling with anxiety.
Related: 7 Clean Eating Family Meals
8. Get Intentional
A major cause of anxiety flares is the unknown. That feeling like you have no control over the circumstances of your life or that you have no idea what to do about them.
The simplest way to combat this is to take action. Make a plan and find one thing that you CAN DO.
What I’ve found most helpful in making a plan is to take out a piece of paper and divide it into two columns. In the first column, I list all of the things that are creating anxiety or stress and in the second column, I start listing solutions. Some examples would look like this:
Lost Job Revise resume
Financial struggles Set up or revise the budget
Kids coming home from school all hyped up Set a 20-minute quiet time for everyone
Laundry Piles Wash one load a day
Piles of clutter everywhere Declutter the bathroom medicine cabinet
By being intentional with creating a simple plan, that only requires baby steps, you feel much more in control of your circumstances. This, in turn, will help lessen that anxiety.
9. Simplify
9. SimplifyThis is the time to simplify as much as possible. Go for simple easy to prepare meals. Consider hiring help with the housework. Keep your commitments to a minimum. Wear a capsule wardrobe. You can find some very practical tips on How to Simplify Your Life here.
Keep things as simple as you can during this time and don’t be afraid to rely on the help of others.
We all find ourselves struggling with anxiety from time to time, it’s normal, but it’s not fun. However, by taking some intentional steps you can lessen its effect and duration. Take care of yourself by eating well, surrounding yourself with as much positivity as possible. Be sure to get all of those thoughts out of your head and on paper so that you can make a plan.
Now it’s your turn, are there any things that you do to help you cope when your feeling particularly anxious?
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