Treehaven's Guide to Anxiety-Relief
If you are feeling anxious, you are far from alone. Anxiety is one of the most common mental health issues, affecting millions of people around the world. Thankfully, there are several steps you can take to help you cope with your anxiety.
Today, we'll discuss 3 practical ways to help you feel calmer and better manage your anxiety. Feel free to grab a cup of tea, get cozy, and read along.
Practice Mindfulness
Mindfulness is an incredibly effective tool for anxiety relief and has been used in various forms for centuries. Mindfulness helps to calm the mind and body by encouraging mindful awareness of the present moment and refocusing the attention away from anxious thoughts and worries. Research has demonstrated that anxiety reduction can be achieved through regular mindfulness practice, as mindfulness techniques can help you be more aware of your thoughts and feelings without being overwhelmed by them.
To start a mindfulness practice, find a quiet place where you can sit comfortably for at least 5-10 minutes. Close your eyes and focus on your breath. Notice each inhale and exhale—the air coming into your lungs as you breathe in, the air leaving your lungs as you breathe out. If your mind wanders, simply refocus on your breath each time. You can also incorporate body scans into a mindfulness practice—slowly scan the body from top to bottom and observe any sensations that arise without judgment.
As you become more comfortable with being mindful of your thoughts and feelings, try to practice in daily situations such as when you’re feeling overwhelmed or anxious. When these moments arise, take a few deep breaths before responding, noticing where the tension lies in your body and how it feels before focusing back on the present moment. With regular practice, mindfulness can help reduce anxiety levels over time, allowing for greater peace of mind throughout the day.
Also, engaging in activities that bring you joy and relaxation, like walking in nature or listening to music, can be a great way to practice mindfulness. Being mindful is about paying attention to the present moment with an attitude of acceptance and kindness toward yourself. It's important to stay consistent when practicing mindfulness for anxiety—set aside at least 10-15 minutes each day to focus on being mindful and observe the thoughts that arise without judgment.
By taking the time to practice mindfulness regularly, you’ll be better equipped to manage stress and anxiety when it arises, giving you greater peace of mind throughout the day.
Exercise Regularly
Exercise is a great way to help relieve anxiety in a healthy manner. Regular exercise releases endorphins that provide a sense of contentment and relaxation, helping you better manage anxiety levels throughout the day. Exercise helps take your mind off anxious thoughts while also providing an outlet for stress relief. Whether it's taking a walk around the block or going for a run, regular exercise can make all the difference when it comes to managing anxiety levels. So don't forget to get moving!
Consider starting a journaling practice
Journaling is an excellent tool for anxiety relief, as it can help you to understand and express your thoughts and feelings in a non-judgmental manner. Writing down your worries and concerns on paper can provide an outlet for anxiety that is often difficult to verbalize. It also enables you to explore different perspectives on the source of anxiety, which can lead to solutions or acceptance of the situation.
Try setting aside a few minutes each day for journaling your anxious thoughts and feelings in detail. You don’t need to write an essay – just jot down as much as you can, even if it's only a few sentences. This practice will help you become more aware of your inner state, allowing you to gain insight into the source of your anxiety and discover new ways of managing it.
Go to therapy
Therapy is a great way to relieve anxiety as it provides an opportunity for you to talk through your anxiety with a trained professional. Working with a therapist can help you better understand the source of anxiety and how to manage it in positive and healthy ways. Through therapy, you'll learn a variety of evidence-based techniques to help you manage and reduce your anxiety. You'll also gain insight into why certain things trigger anxious feelings for you. Working with a therapist is a powerful way to create lasting relief from anxiety.
In addition to helping regulate your emotions, therapy can also help provide greater clarity and insight into the root cause of your anxiety. Your therapist will work with you over time to develop coping strategies that fit your individual needs and circumstances. This could involve cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or other forms of psychotherapy designed to help individuals understand their own thought processes, identify maladaptive behaviors, and find healthier ways of responding to stressful situations.
Therapy can help you build resilience and develop effective tools to cope with the intense emotions associated with anxiety. Your therapist will provide a safe space for you to explore these feelings and gain insight into their origin while also helping you come up with strategies to manage them in healthier ways. Additionally, therapy can help you gain self-acceptance, learn to be kinder towards yourself, and cultivate more positive beliefs about yourself and your life.
If you want support with managing anxiety, our caring therapists are Treehaven Counseling are here to support you. Feel free to reach out today to book a session.
