20 Self-Care Strategies For Managing Anxiety
It's Mental Health Awareness Month 2015, which means plenty of posts to read and share. Today’s post features 20 practical self-care strategies I rely on for managing anxiety at home and in the workplace. Anxiety gremlins be gone!
1. Setting a sleep schedule
I know that as soon as I begin over-sleeping (sleeping 9+ hours as opposed to my usual 7-8) my mood is soon to be headed south. Which means making an extra effort to get to bed on time every evening, and to get up at a decent hour every morning. If that means having to set multiple alarms, or having to remind my husband to help me out of bed when he gets up for work, so be it! A healthy sleep schedule is an absolute self-care necessity.
2. Reaching for healthy meals & snacks
Generally speaking, the healthier my diet, the more energised, refreshed and motivated I feel, making tackling my to-do list and navigating my way through stressful times a little less tricky. Planning ahead helps, as does packing nourishing snacks for on-the-go hunger pangs. Collecting quick and easy recipe ideas is also a winner; I rarely feel like spending hours in the kitchen when feeling low (OK, even when feeling well..!) so the quicker, the better!
3. Hopping on the mat & taking five
Often the last thing I want to do when my limbs (and heart) are feeling heavy is to click 'play' on a yoga YouTube video, but I always, always feel better having done so. There is room for sadness, anger, anxiety and overwhelm on the mat; I've had sessions during which I've done nothing but cry and curse while sinking into downward dog. Taking a moment to sit with my breath brings a sense of stillness and safety, helping me find my footing while calming the chaos within.
4. Cultivating a kind voice
I've found that adopting a kinder inner voice really helps ease my worries when feeling anxious. Cutting myself some slack and refraining from scathingly critical self-talk helps pave the way towards rest and recovery. Reminding myself that I'm doing the best I can and that I'm not the awful person I sometimes believe I am helps strengthen my confidence while boosting my determination and enthusiasm to get out there and try, try again. Becoming my own cheerleader has taught me an incredibly important life lesson - kindness kicks anxiety's ass!
5. Defusing anxious thoughts
Creating distance from my thoughts helps provide space for grounding into the present moment, from where I can best regain a sense of control and perspective. Prefacing an anxious thought with observation helps create such space, causing the thought to feel less like truth and more like something I can choose to observe objectively and discard if I want to. 'I will never achieve the things I want to achieve' becomes 'I notice that I am having the thought that I will never achieve the things I want to achieve'. The distance created comes as quite a relief.
Heading outside for a twenty minute walk and taking in a few lungfuls of fresh air boosts energy while helping spark creative ideas - the perfect antidote to a creative slump - while the very motion of walking helps create a much needed sense of forward movement and progress. I've found engaging in a mini walking meditation, seeking surrounding sights, smells, sounds, tastes and textures, helps ground me in the present moment, creating a little resting space from anxious thoughts.
7. Creating movement with purpose
The thought of going for a walk doesn't always appeal, but adding a goal to the walk - creating movement with purpose - helps encourage me to get up off the sofa and out the door. Whether it's a trip to the post office, picking up some food for dinner, meeting my husband after work or simply stopping by my favourite coffee shop for a vanilla latte (my current drink of choice!), having a goal in sight makes heading outside seem a lot more appealing.
8. Meeting commitments and maintaining routine
When I feel anxious, I often sink into avoidance mode, meaning plans end up shelved in favour of staying put at home. Yet avoidance doesn't work, and in the long run it ends up making my anxiety even worse - not ideal! When I sense anxiety beginning to bite, it's essential that I maintain my commitments as best I can. Doing so helps remind me that I'm able to journey through fear, each victory strengthening my confidence and contributing towards a can-do attitude.
9. Reaching out to a loved one
Talking through my worries with my husband or with a friend can help lessen the intensity of my thoughts. Reaching out can be tricky at times - often I don't really want to stop the cycle of worrying because I'm afraid, somewhat illogically, that if I stop worrying I won't be able to 'fix' whatever it is I'm worrying about! But connecting with someone who cares and understands brings such a sense of relief, and my loved ones are amazing when it comes to offering support and a shoulder to cry on - as well as lots of therapeutic giggles.
Speaking of giggles, one of my favourite anxiety soothers is watching or reading something guaranteed to make me laugh, in doing so providing some respite, however brief, from my thoughts. I'm a huge fan of Jenna Marbles' YouTube videos, as well as scrolling through Damn You Auto Correct! - the latter of which makes me laugh so loudly and with such force, my husband can tell what site I'm on just from my reaction!
11. Taking my medication on time
I know, I know - this one sounds simple. And yet, sometimes I simply forget to take my medication at the right time, or I put off taking it for a few hours because it tends to make me sleepy, and, well, I don't much like feeling sleepy at 10pm on a Friday or Saturday night! Experience has taught me, though, that consistency is key to fighting anxiety. So, note to self - set an alarm, and get on schedule.
12. Playing to my strengths
Getting to know my strengths has been key in coping with anxiety at work. I know now that I thrive within a smaller office, as part of a smaller team. I enjoy working independently, with words, and I also enjoy creative problem solving as part of a group. I thrive on asking questions and searching for answers, and I enjoy building relationships with people over time. Identifying my strengths in this way means I'm able to tailor my job hunt towards the type of roles likely to be a good fit - and a good fit means less anxiety and a greater sense of satisfaction and joy.
13. Creating structure & routine
Deciding on my top 3 tasks for the day ahead, switching on my computer by 9am, taking regular breaks away from my screen and blocking out an hour for lunch all help create a solid sense of structure and routine, essential when anxious thoughts come a-knocking. Anxiety often shifts my focus out of whack, making overwhelm more likely. Scaling things down and having a plan takes away some of the pressure.
14. Taking regular breaks
I can't emphasise enough just how crucial it is for me to take breaks when I need to; taking five minutes to grab a glass of water/make a cup of tea or nip to the loo allows my mind to have a break and my thoughts to settle.Too much screen-time can trigger an unpleasant 'wired' sensation, definitely something to avoid when already anxious! If I'm feeling particularly on edge, taking a few deep breaths while waiting for the kettle to boil helps calm me down and ground me in the here and now.
15. Confiding in a manager/colleague
I've been fortunate in having worked with some truly supportive and understanding managers, with whom I've felt comfortable discussing my mental health. Having such support means I have someone to talk to should my anxiety begin to worsen, making it easier to implement any necessary adjustments while lessening the worry that sometimes comes with asking for help.
16. Making environmental adjustments
It's amazing how effective little tweaks can be when it comes to minimising anxiety. Headphones, breathing exercises and plenty of water help make me feel safer and more settled when otherwise jumpy and agitated. Lots of hustle and bustle within a workplace sometimes sets me on edge, making head phones my favourite accessory for dulling background noise, helping me to focus and feel less exposed. Working at a corner desk, away from heavy traffic, also helps when trying to find calm in a busy open-plan office.
17. Working on less intensive projects
When feeling super anxious I'm not always able to perform at the level I can when well, which tends to infuriate me no end! Instead of trying to force myself into writing a blog post when the words just won't come, I'll switch to less intensive tasks such as editing photos, tidying up past posts and jotting down loose ideas for future content. I also try to tackle trickier tasks first thing, before moving on to gentler ones in the afternoon - a rhythm that works best for me (FYI, this is also where adopting a kinder voice comes in handy!)
18. Completing small tasks
When I'm ruminating on my worries it can be extremely difficult to start a task and see things through to the end. Choosing one or two easily achievable tasks to complete helps kick-start momentum, increasing the likelihood of further successes to follow. Something as simple as loading the dishwasher when working from home, or deleting old emails when in the office, helps propel me forwards into the next task on my to-do list, generating a sense of completion and achievement.
When feeling creatively stunted and anxious, shifting my perspective via a change in scenery can be a huge help. Visiting a gallery or exhibition, exploring a park or garden, or even taking up residence in a previously undiscovered cafe for the day can work wonders in triggering a fresh flow of thoughts and ideas, keeping me creatively connected while granting my mind a break from my worries. Plus, people watching is always fun!
20. Carrying self-care cards
Slipping handwritten self-care cards into my bag means I can reach for a ready-to-go self-care toolkit whenever I need to. Jotting down a mini mindfulness meditation, tips for defusing distressing thoughts and two or three positive and empowering affirmations means I always have something on hand to help. Taking a quick bathroom break or heading outside for some fresh air presents a chance to read through my cards and select a strategy best suited to easing my worries.
What do you find helpful when feeling anxious? Are there any particular strategies or techniques that work for you? Feel free to comment/reblog with your thoughts!
