Living with anxiety can be very overwhelming. As if life is not stressful enough, having to constantly worry about the future can take an emotional toll on us. Effective coping strategies can make a difference in how overwhelming our anxiety can become. Every person is unique and there is no “one size fits all” treatment for anxiety. However, combining evidenced-based and self-help techniques can help us conquer anxiety on a daily basis.
Thank you for reading this post, don't forget to subscribe!What Daily Habits Help Reduce Anxiety?
I am sure you have heard these before but I cannot stress enough how engaging in healthy daily habits can significantly reduce anxiety.
Engaging in regular exercise can help your body release “feel good” chemicals that reduce your stress levels. Exercise also allows us to kinetically exert energy. It helps with focus, discipline and in a way, it gives us a sense of control. Your routine doesn’t have to be strenuous. Something as simple as quick 10-15 minutes blocks of movement can start the beginning of a healthy regular exercise routine. Movement is key.
Sleep hygiene is defined as a set of healthy habits that help you support effective sleep patterns. Many times we can sleep the adequate amount of time but end up not having healthy sleep. Some key elements of developing healthy sleep hygiene are staying on a consistent sleep schedule, having a relaxing routine before bed time, developing a comfortable sleep environment and getting the amount of sleep that your body and mind need to rest. Something as simple as wearing comfortable pajamas can program your brain for a restful sleep.
Another key daily habit that can help reduce anxiety is engaging in balance nutrition. Yes, there are times for sweets and “junk food” but maintaining a balanced nutrition is part of a holistic way of managing anxiety. Limiting caffeine intake can also help.
As you have heard before, it takes about 21 days to sustain a habit. Consistency is key in these small but mighty changes.
How Can Mindfulness and Relaxation Techniques Help?
Mindfulness is the practice of being present and aware in current moment. Within this wonderful practice, you can develop daily habits such as meditation, deep breathing and progressive muscle relaxation.
It may sound like a lot but it doesn’t have to be too complicated. If you own an Apple Watch, there is an app that you can trigger to remind you to engage in deep breathing and mindfulness practices through out the day. It only takes 1-5 minutes. Even something as simple as blowing bubbles can help with deep breathing.
Progressive Muscle Relaxation is one skill that can take about 10 minutes but can be easily done from the comfort of your bed. It is important to note that to find these coping skills effective, you must be consistently implementing them.
What Role Does Therapy Play in Anxiety Management?
There are several therapeutic approaches that can help manage anxiety. My favorite “go-tos” are evidenced based treatments such as CBT and Exposure Therapy.
- Cognitive Behavioral Therapy (CBT): CBT is an evidenced based practice that has been found to help reframe negative thought patterns surrounding experiences. It focuses on identifying and restructuring negative thought patterns that contribute to anxiety.
- Exposure Therapy: In cases of Social Anxiety, Exposure Therapy provides gradual, controlled exposure to anxiety triggers to reduce fear responses. It is a very hands-on and experiential approach that can achieve great results when implemented properly.
Therapy is key in helping individual reframe anxious thoughts and improve coping skills. While we may not eliminate life’s stressors completely, we are able to learn ways of building resilience and coping with life. Therapy provides that safe space for you to practice exposing yourself to stressors and how you will deal with them effectively.
How Can You Create a Personalized Anxiety Management Plan?
Mindfulness, yoga, and art therapy offer additional coping mechanisms that can be implemented outside of therapy. We always recommend implementing grounding skills and the interventions discussing in your session for a maximum effect in your therapeutic journey. The most important work will happen outside of therapy. You are the expert in your own life and implementing what works for you is imperative to succeed in managing your symptoms.
To hold yourself accountable, it is helpful to find ways to track your triggers, symptoms and how you cope with a given stressor. You can do this on your journal or you and your therapist can work on a personalized log. It is also helpful to have coping cards that on one side has triggers written and on the other it has coping skills you can use.
Conclusion
Managing anxiety is an ongoing journey with multiple approaches. There is no “one size fits all” cure to anxiety. With compassion and comprehensive care, individuals with anxiety can lead fulfilling lives. Maintaining hope plays a key role in driving a successful recovery.Every day is different and the journey may be difficult but hoping for a better tomorrow can keep your spirits up. You can start your healing journey today!
Note: While I am a mental health professional, this information is not a substitute for a formal evaluation. If you or someone you know is struggling with mental health, please reach out at (407) 906-5214 to schedule an appointment for tailored support.
Mental health is a complex and highly individualized matter, and what works for one person may not work for another. The best course of action for anyone dealing with mental health concerns is to schedule an appointment with us for a personalized assessment, diagnosis, and treatment options. Please remember that seeking help from a licensed mental health expert is a vital step in addressing mental health challenges.
If you’re in crisis or experiencing thoughts of self-harm or suicide, contact emergency services or a crisis helpline immediately.