I’ve been suffering with anxiety for four years now. Over the years, I have had to create tips and tricks on how to deal with it. Somedays my anxiety is harder to deal with than others, but over time, I have done a lot of research into what can help. I have found a few methods and tips on how to deal with anxiety affectively; I will list these below.
- Worry time. When I was doing research on anxiety I came across the notion of worry time. I am guilty of worrying too much during the day. And sometimes when I’m feeling anxious, the worries will just keep coming. Well, once I’d read about worry time, I felt like this could be controlled a lot more. Basically anytime through the day, if a worry pops into your head, write it down on a notepad or notes on your phone (so keep it close by) then draw your attention back to your current task at hand or if you’re not doing anything, find something to do. Then when it comes to the evening, set 10 minutes aside at the end of each day. Put the timer on and sit down with your notes. This 10 minutes is your worry time to go over the worries that have popped into your mind during the day. You can then reflect and sort these worries out.
- Take it one day at a time. Sometimes when I look at my diary, I can feel very overwhelmed about what’s to come three weeks or months ahead, depending what I have on. When I went for CBT before, I learnt the importance of pushing myself and making plans and sticking to them so I’ve always gone ahead and made plans, even ones I feel slightly uncomfortable with. I do this to push the boundaries of my anxieties in the hopes that it will help me further along, but in the meantime, some of the plans can be quite daunting and scary. So the best thing I find, is not to look ahead to much. Obviously it’s important to know what I have going on in the coming days, but more often than not, it is far easier just taking one day at a time. So when I wake up in the morning all have to know is that I just have to get through that day and those plans. I try not to look ahead too much.
- Writing lists. I love making lists, I make them about everything. My list can be about daily chores I have to do, shopping list, to then if I’m feeling anxious or worried about anything I will write a list about that. The lists then help me to organise my thoughts better. By seeing them on paper, I am able to visualise and begin to make a plan on how I go about making my way through what is written down, whether that is organising my to do’s into when I should complete each task or where I can buy the things I need in the shops. Or if it is about my anxious thoughts, I can then make my way through them and figure things out how to make me feel happier and more comfortable with those. Decluttering your mind is just as important as decluttering your physical space. So making lists helps to organise your thoughts and even your daily tasks so that you feel more organised and your mind is less cluttered and busy trying to work through everything it needs to.
- Doing research. Since suffering with anxiety, I have read a few different books that have really helped me, not just mindfulness ones. Some of the books I have read are as follows; ‘Overcoming Low Self Esteem‘, ‘DARE‘, ‘The Little Book of Mindfulness‘ and ‘Mindfulness in Eight Weeks‘. Having done some research, I have learnt so much about my brain, anxiety and depression. Learning about it does really help to move you forward in life with more wisdom and knowledge about what you’re suffering with. I think because I’ve learnt so much, I have also learnt a lot about myself and that has helped my anxieties a lot. I have some other books ready on my shelf to read- make sure you follow my Facebook page and subscribe to the blog to see how I get on with those. I can’t wait to be able to read all of them and learn even more. Hopefully I’ll be able to help myself and help all of you as well.
- Turn to those you love. I am so lucky and grateful to have a great home team around me. These are the people that have my back. The ones I can call when I need them. My family and husband are so supportive and even if they do think I’m silly, I can always turn to them and know that I will be spoken to with truth but with love. This is incredibly important. Reach out to those around you and bond with them.
- Seek help elsewhere if you need it. If you’re really struggling with your mental health, don’t be afraid to go to your GP’s and explain how you’re feeling and why you are struggling. Some areas in the U.K. have fantastic mental health services that you can use. There are also other charities such as Mind , Heads Together, and the number to phone the Samaritans is 116 123 (UK). Don’t feel like getting help is something to be ashamed of. Some people struggle with their diets and exercising regime, so they seek out nutritionalists or personal trainers. Others may turn to sleep coaches to help sleep train their children. Seeking mental health help is so important. Don’t suffer alone. I have been through my local mental health services a couple of times and the help and support I have been given has been invaluable. I’m not ashamed about it as it has helped me to grow and improve and thankfully i’ve done this without needing antidepressants.
- Schedule in some me time. It’s really important to give yourself some tlc from time to time. Give yourself a glorious bubble bath with a scented candle.
- Go on a nature walk. There is something about nature that really soothes the soul and helps to ground you. Take in the scenery and be mindful.
- Escapism. I truly believe in a good bit of escapism- that can be through films, tv programmes or reading an enjoyable book. Don’t stick anything too depressing on but rather something that can absorb your attention and give you that escapism from life for those few moments.
- Cut out negative toxic people. I have had my fair share of toxic people in my life. They would make me constantly over-analyse everything to do with our friendship. Suddenly it hit me, that the days I felt so down and ashamed- were because of the way they were treating me. Sometimes toxic behaviour isn’t obvious, but when you spot it, cut it out. You will feel rubbish for a while but after that distance from those people, you will feel tons better.
- Don’t over do things. I can be so guilty of this, I end up cramming so much into my weeks or pushing my boundaries too much in one go. It’s good to push yourself, it’s good to try new things- just don’t over do it because it will leave you both mentally and physically exhausted and that leaves the barrier down for an anxiety flare up to happen.
- Keep alcohol consumption to a minimum. Alcohol isn’t advised when you suffer with anxiety, although whilst you’re drinking it you feel merry enough, usually anxiety peaks after an evening or night drinking. I still have a glass or two of my favourite, Tia Maria and Coke, but I never over-do it or drink often.
I hope these tips have been helpful for you to read. What tips would you give to fellow anxiety sufferers or to anyone to help boost their mental health? Leave a comment, I’d love to hear from you. Also please do share and like this post on Facebook- we need to spread the message that it’s ok not to be ok.