8 Simple Strategies to Help You Manage Your High Anxiety

Do you find yourself constantly worrying about things that haven't even happened yet? Does your mind race with intrusive thoughts that leave you feeling overwhelmed and exhausted?

If so, you're not alone. Anxiety disorders affect millions of people worldwide, and the effects can be debilitating. But the good news is that there are simple strategies you can implement to help manage your high anxiety levels and take back control of your thoughts and emotions. In this article, we'll explore five effective strategies for managing anxiety, including mindfulness, creating an anxiety toolkit, staying active, connecting with others, and seeking professional help. By incorporating these strategies into your daily routine, you can start to feel more in control of your anxiety and live a fulfilling life.

Practice Mindfulness

One effective way to manage anxiety is through mindful practices. Mindfulness is the act of staying in the present moment and fully experiencing your surroundings without judgment or distraction. By incorporating mindfulness into your daily routine, you can learn to calm your racing thoughts and ground yourself in the present. One way to practice mindfulness is through meditation or deep breathing exercises. These activities can help you become more aware of your body and thoughts, and provide a sense of relaxation and calm. Another way to practice mindfulness is to engage in activities that bring you joy and fully immerse yourself in the experience. Whether it's painting, gardening, or simply taking a walk outside, finding moments of joy and mindfulness can do wonders for managing anxiety. By incorporating mindfulness into your life, you can learn to peacefully coexist with your anxiety instead of letting it control you.

Create an Anxiety Toolkit

Another strategy for managing anxiety is to create an anxiety toolkit. This toolkit will consist of different tools and techniques that help you cope with feelings of anxiety when they arise. One tool you might consider including is a journal where you can write down your thoughts and feelings. Writing can be a cathartic activity that helps you process your emotions and gain clarity on your situation. Another tool you might consider including is a calming playlist that you can listen to when you're feeling overwhelmed. Music has a powerful effect on our emotions and can help us feel more relaxed and at ease.

In addition to these tools, you might also consider including some physical tools in your anxiety toolkit. For example, you might include a stress ball or fidget toy that you can use to relieve tension in your body. You might also include some essential oils or aromatherapy candles that you can use to create a calming environment in your home or workspace.

By creating an anxiety toolkit, you'll be equipped with a variety of strategies and tools that you can use to manage your anxiety. The next section will explore another strategy for managing anxiety: staying active.

Stay Active

In addition to the mental and emotional tools you can use to manage anxiety, physical activity is also an important part of anxiety management. Exercise releases endorphins, which can improve your mood and reduce stress levels. Even a short walk or stretching break can provide immediate relief from anxiety symptoms.

Staying active can also help you maintain a regular sleep schedule, which is crucial for managing anxiety. Lack of sleep can exacerbate anxiety symptoms and make it more difficult to cope with stress. By prioritizing physical activity in your daily routine, you can create a positive cycle of better sleep, reduced anxiety, and improved overall wellbeing.

Incorporating physical activity into your anxiety toolkit doesn't have to be complicated or time-consuming. Try to find activities that you enjoy and that fit into your daily routine. This might include taking a yoga class, going for a bike ride, or simply taking a few minutes to stretch or do some light exercise at your desk.

Ultimately, staying active is just one of many strategies you can use to manage your anxiety. By combining physical activity with other tools like mindfulness, deep breathing, and connecting with others, you can create a comprehensive approach to managing anxiety that works for you. In the next section, we'll explore the benefits of connecting with others for anxiety management.

Connect with Others

Social support is crucial when it comes to managing anxiety. Human connection has a powerful effect on our emotional well-being, and it can help ease feelings of stress and tension. When we feel anxious, it's easy to isolate ourselves, but it's important to resist the urge and reach out to others instead. Spending time with loved ones, talking to a friend, or even just chatting with a co-worker can all help alleviate anxiety symptoms.

Aside from the emotional benefits, connecting with others can also provide practical support. For example, talking to someone about your anxiety can help you gain perspective and find new solutions to problems. Additionally, friends and family can provide an extra set of hands when it comes to managing stress. Whether it's helping with household chores or lending an ear when you're feeling overwhelmed, having people around who care about you can make all the difference.

Of course, it's not always easy to open up about anxiety. It can feel vulnerable to share our struggles with others, particularly when we worry about being judged or misunderstood. However, remember that anxiety is more common than we often realize, and there's a good chance that others in our lives are also dealing with similar challenges. Starting the conversation can be as simple as saying "I'm feeling really anxious lately, and I could use someone to talk to."

If you're not sure who to connect with or feel like you don't have many people in your life to turn to, consider joining a support group or seeking out online communities focused on anxiety and mental health. These spaces can provide a sense of belonging and validation, as well as valuable tips and strategies for managing anxiety.

While social support is an important tool for managing anxiety, it's not always enough on its own. In some cases, professional help may be necessary. In the next section, we'll explore when and how to seek out therapy or other mental health services.

Get Professional Help

While it's important to have a support system in place for managing anxiety, it's equally important to recognize when professional help may be necessary. Seeking out therapy or other mental health services can provide tailored strategies and personalized guidance for managing anxiety. A mental health professional can work with you to identify triggers, develop coping mechanisms, and provide a safe space to explore underlying issues contributing to your anxiety.

If you're unsure where to start, consider reaching out to your primary care physician or insurance provider for a referral to a mental health professional. Many therapists also offer virtual appointments, making it easier to access their services from the comfort of your own home. Additionally, online directories such as Psychology Today can help you find mental health professionals in your area.

Remember, seeking professional help for anxiety is a brave and important decision. It demonstrates a commitment to your well-being and shows that you're willing to take steps towards managing your anxiety in a healthy and effective way. In the next section, we'll explore a simple strategy for showing yourself some self-compassion: giving yourself hugs.

Give Yourself Hugs

In addition to seeking professional help, it's important to show yourself some self-compassion when managing high anxiety. One strategy for doing so is giving yourself hugs. It may sound silly or even uncomfortable, but hugging yourself can actually release oxytocin, a hormone that promotes feelings of relaxation and calmness.

When you're feeling overwhelmed, take a moment to wrap your arms around yourself, giving yourself a tight squeeze. Focus on your breath and the warmth of your embrace. You'll be surprised at how much comfort this small act can bring.

Of course, giving yourself a hug may not always be feasible or appropriate in certain settings. In those cases, try placing a hand on your chest or stomach and taking deep breaths. The physical contact and mindfulness can still provide a sense of comfort and grounding.

While hugging yourself may not be a cure-all for high anxiety, it's a simple and effective way to show yourself some kindness and care. In the next section, we'll explore another strategy for managing anxiety: distracting your mind for a bit.

Distract your mind for a bit

When you're feeling overwhelmed with anxiety, sometimes the best thing is to simply distract yourself from those racing thoughts. Engaging in a different activity can give your mind a break from the stress and worry. One way to do this is to color or read a book.

Coloring has become increasingly popular as a stress-reducing activity. It allows you to focus on something creative and calming, which can help quiet the mind. Similarly, getting lost in a book can transport you to a different world, giving your brain a much needed break from reality.

Whether you choose to color or read, make sure it's something you find enjoyable and relaxing. Avoid anything that's too stimulating or stressful, as that defeats the purpose of the activity. With a little bit of distraction, you might find that your anxiety subsides, even if just for a short while.

Color or Read a book

Coloring or reading a book can be a great way to manage high anxiety. Both activities offer a chance to unwind and take your mind off of your worries. Coloring has become a popular stress-reducing activity because it allows you to focus on something creative and calming. When you color, you can lose yourself in the process and allow your mind to rest. Similarly, getting lost in a book can transport you to a different world, giving your brain a much-needed break from reality.

The best part about coloring or reading is that you can do it anywhere and at any time. It doesn't require any special equipment or preparation, so it's a great option when you're feeling overwhelmed and need a quick escape. Plus, you can find coloring books and books on just about any topic you can imagine, so you're sure to find something that interests you.

When choosing a coloring book or book to read, make sure it's something you find enjoyable and relaxing. Avoid anything that's too stimulating or stressful, as that defeats the purpose of the activity. With a little bit of distraction, you might find that your anxiety subsides, even if just for a short while.

Overall, coloring or reading can be a simple yet effective way to manage your high anxiety. By taking a few minutes to focus on something other than your worries, you can allow your mind to rest and recharge. So, why not give it a try next time you're feeling overwhelmed?

In Conclusion

In conclusion, managing high anxiety can be a challenging task, but it's not impossible. By implementing these simple strategies, like practicing mindfulness, staying active, and creating an anxiety toolkit, you can take control of your anxiety and start feeling like yourself again. Remember, be kind and patient with yourself throughout this process, seeking professional help if necessary. As the saying goes, "Anxiety is a feeling, not a fact." So, take a deep breath, and remember you are capable of managing your anxiety and living a fulfilling life.