There are just so many things around us in this modern-day world that can cause us to feel anxious that it’s more important now than ever, to discover, build and implement small short daily wellness techniques into our lives.
What is Anxiety
Simply put anxiety is a feeling of excessive and irrational fear. It can be caused by natural responses to an event or situation or an overactive imagination, that lead to feelings of worry, fear, and unease. Anxiety disorders are the most common mental illness in the United States with 40 million adults suffering from it in any given year. In a way, we all suffer from some kind of level of anxiety every day. Some people suffer from it more and some less as we are all different and manage in different ways. The important point to remember is that we must find our own unique technique to manage it. The symptoms of anxiety vary from person to person and may include:
Restlessness
Difficulty concentrating
Irritability or anger
Muscle tension or aches
Sleep problems
How Can Anxiety Affect Sleep and Mood
Anxiety can cause sleep problems and mood changes. For example, when you feel anxious you may have trouble falling asleep or staying asleep at night because you are worrying about things that might happen in the future. It may also make you wake up early and not be able to get back to sleep because you are anxious about something that happened during the day. Additionally, you may also have trouble concentrating on tasks or activities because they are worried about what might happen if they don't do well at them. Ultimately it can lead to depression and other mood problems as well as difficulty sleeping. There are just so many things around us in this modern-day world that can cause us to feel anxious that it’s more important now than ever, to discover, build and implement small short daily wellness techniques into our lives. Here are 7 ideas to get you started. If you are not sure where to start just try one out and if it doesn’t fit into your life then try another. One will fit you just need to find it.
1. Stay Informed
Sometimes it's hard to know where to start when you're in the midst of it all but realising that you are not the first or the last person to go through anxiety can offer great consolation. So it's a good idea to learn about how others have coped and what methods they've found successful. There is no one way of managing it, but there are some common ideas that can help individuals figure out what will work best for them. With a wealth of information at our fingertips, books, blogs and videos are all viable ways to learn more about managing anxiety. Subscribe to the blog or youtube channel of someone who has experienced anxiety and you won't miss any important information on the topic.
Here are a couple of blogs and podcasts to get you started:
Meridith at Beautiful Voyager has built a community and content space for overthinkers, perfectionists, and people pleasers.
The award-winning Anxiety Slayer™ podcast is produced by Shann Vander Leek and Ananga Sivyer. Their intention is to support and empower anyone whose life is overshadowed by stress or anxiety.
2. Get Regular Exercise
Exercise is an amazing way to combat mental health issues such as anxiety. Exercise helps to regulate our hormones and release stress, and overall can lead to a better mood. When you exercise your body releases endorphins, which are neurotransmitters that help with pain and make you feel good. Exercise has also been shown to be effective in improving cognitive function and memory in adults as well as reducing the symptoms of depression and anxiety in kids.
Any exercise is just a great way to get out of your head and focus on something else. It helps you feel more grounded and in control of your thoughts. Physical exercise for mental health benefits has been studied extensively, with some studies showing that it can be as effective as medication for anxiety disorders. Here are a couple of simple easy ideas.
Go for a daily 15min walk.
Enjoy a bike ride
Do 10 mins of Yoga
Pick your 3 favourite songs and Dance.
3. Do Things That You Enjoy
It is important to find things that make you happy and do them. It can be anything from reading a book, watching a movie, or playing video games. The key is to find something that you enjoy doing and do it as often as possible. The more time you spend doing things that make you happy, the less time you will have to worry about your anxiety.
Self-care is about paying attention to your basic needs and sometimes those needs are the very things that make you happy. If the idea of going for lunch makes you happy, then go for lunch! If watching TV makes you happy, then channel surf! It's not always practical or easy but even if it just takes a few minutes out of our day, it's worth the time and effort.
4. Practice Mindfulness Meditation
It’s estimated that around 18% of people will have an anxiety disorder at some point in their lives. Anxiety can vary from person to person, but it is a normal reaction to stressful events. One of the most important things you can do when you have high levels of anxiety is mediate. No matter what anxiety problem you are having, meditation can help turn your life around and get your mind back on the right track. Mindfulness Meditation has been proven to be an effective treatment for many people with anxiety disorders and its effects are even seen in recovered addicts and victims of PTSD. Rooted in Eastern Buddhism where it was used as a way to treat mental illness and has been around for centuries. It is a form of meditation that focuses on the present moment and being aware of your thoughts, feelings, and sensations. The benefits are so powerful, it can help with anxiety, depression, stress, and pain management, as well as help you sleep better and improve your focus.
There are many ways to practice mindfulness meditation. You can do it in person with a teacher or online with an app like
5. Give Yourself a Break
Taking a break is one of the most important things you can do for your mental health. It doesn't matter what you do, as long as it's something that takes your mind off of whatever is stressing you out. Every day it's important to take care of yourself and make sure that you're not neglecting your mental health. If you're feeling overwhelmed or anxious, try taking a break and doing something that will help calm your nerves. Experimenting with self-care methods and finding what works best for you is the best way to make sure you are able to take care of yourself without feeling guilty about it. You can take care of yourself during your free time, by cooking healthy meals, exercising, reading, listening to music, or simply enjoying time with family and friends.
6. Use Aromatherapy
This technique is my personal favourite aromatherapy it has been used for centuries to promote physical and emotional well-being, and it helps to reduce stress and anxiety by soothing the nerves through sensory input. Aromatherapy is essentially a form of alternative medicine that uses plant-derived oils to improve physical and mental health. It is a holistic therapy that can be used to reduce stress and anxiety, improve sleep, and boost mood. Dating back to ancient times when it was used for spiritual purposes. Nowadays, it is used as an alternative treatment for various conditions such as anxiety, depression, insomnia, and chronic pain.
Essential oils for stress and anxiety can be used in some of these ways:
Aromatic bath: Add drops to warm water, sit back, relax and enjoy
Roller bottles -Create your own perfume and keep it with you. (Perfume BLends ideas)
Self Massage (Massage blends)
Diffuse your favourite oils. ( Diffuser Blend ideas)
7. Journal your heart out
The final technique to help manage anxiety is journaling. Journaling can be an important therapeutic tool and it can help with all kinds of mental health issues. It is a practice that many psychologists recommend to their patients. Journaling is a great way to release the tension and frustration that we experience in our day-to-day lives. It is also a good way to get in touch with our deeper thoughts and emotions. The best thing about journaling is that it doesn't require any specialized equipment or training for you to start doing it. All you need is a journal and pen, or if you are feeling fancy, then find yourself a notebook or laptop, type up your thoughts on the screen, and voila! You are now an official journaler! Here are a few journaling prompts to get you started.
If I could make one promise to myself it would be…
Today, I’m grateful for…
What is one thing I wish I could change?
What’s a quality I love about myself?
Brainstorm a list of activities to do to soothe anxiety. Reach for the list when you’re anxious!
List three things that scare you and why.
What is something I look forward to every single day?
What activities make me calm?
In a way, we all suffer from some kind of level of anxiety every day. Some people suffer from it more and some less as we are all different and manage in different ways. The important point to remember is that we must find our own unique technique to manage it. When we find the right technique,it's like you found the perfect key to manage that part of your life.
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