Managing Anxious Moments

Last week was a week of anxious moments… and it can be very exhausting and sometimes paralysing.

We all have anxious moments, moments of doubt, ruminating… everyone will experience them because we are all human with a massive capacity to feel.

They key is to not linger too long in those moments.

By all means, feel your feelings, understand them and then do what is needed to move forward in a positive way. There is no perfect way of going about this, everyone will feel and deal with those feelings at their own pace and with varying levels of intensity. If you have a regime that you have agreed with a doctor or pharmacist, then that is your specific way of managing your anxiety.

I thought I’d put together a list of some of the options I choose from when I am feeling stuck, anxious or lost and when my monthly therapy session is a few weeks away. These options don’t completely remove tension or anxiety but they do give me the headspace and permission to move back towards a more confident and grounded frame of mind and begin that journey back to me.

Feel free to take what you want which does work and leave the rest.

Exercise

Exercise is a great when I am feeling anxious. We all know exercising releases endorphins which can improve mood and enhance a sense of wellbeing but consistent exercise is almost like a defence system against low mood. Like putting money into a savings account, you are building up your body to manage everyday stressors.

I always feel more upbeat after a cardio session or stronger after lifting weights, which adds to my overall sense of confidence and wellbeing. I felt like I have achieved something before the working day has even started.

Journalling

The cheapest form of therapy they say.

Journalling is a great non-judgemental way to get all my thoughts out onto the paper so I can see what I am thinking organised into words, instead of just ideas and concepts confusing my thoughts. 

If I am feeling stuck or feeling a particular negative emotion pretty strongly, it usually signals to me that it is time to start journalling to understand why I am feeling the way I am and to begin to get clarity on my feelings.

Yoga

Sometime the moment calls for yoga.

A gentler form of exercising but more active than meditation if your thoughts are too busy. Being guided through breathing whilst moving my body in a gentle way is a great way to focus on something in the moment instead of my racing thoughts.

Deep breathing also gives my brain space to calm down instead of being squashed into a tiny space with my ever increasing worries.

My personal choice of Yoga Guru is Yoga with Adriene.

Talking through my problem with a trusted person

Sometimes what you need is to talk your problem through with someone who you trust. Once you get it out of your head and you hear yourself saying it, you might realise that the problem wasn’t so big after all. 

OR

Once you hear yourself saying it, you piece the solution together and you figure out your problem.

Dance

Much like exercise, dance can release endorphins to the body, however, what does it for me is the combination of listening and moving to good music, with a great choreographed dance. Here is where I feel most at home.

Learning and remembering the choreography gives you something to focus on in the moment, forcing you to be present in your body as you perform in class.

Singing

As someone who grew up around music I find singing is very effective at calming me down. Singing a song I love always puts me in a good mood and allows me to focus on something which is making me happy. Focusing on the melodies and the harmony, the performance and the dancing brings me back to my body and allows me to ‘play’, getting out of my head and into the present moment.

Walking in Nature

Taking a break to go outside and walk in nature can be very peaceful for me. There is no-one else there and you are alone with the rustling trees, the chirping birds and the whispering grass. There is space to think away from the problem.

Personally the type of nature I like best is the beach. Listening to the waves and the seagulls reminds me of holidays as a child and the vastness of the ocean makes your anxiety seem small in comparison.

Another great option.

Addressing each worry point by point

Finally, I put this one last as this technique always works best when I have put a little headspace between me and my worries. Perhaps I have taken walk in nature, talked through the problem or sang one of my favourite songs and it has given me a little extra headspace which wasn’t there before.

This is when I would list out each worry, go through each one and write how I would solve the issue. This can work on a practical and logical level and shows how you are in control of the situation or shows how that problem can be fixed so it isn’t running wild in your head causing you grief anymore.

Again, this step comes more on the road back to yourself, when you’re done with the freak out and you’re ready to start addressing your feelings and managing them.

This is just a small collection of different tips and tricks I know which help address the worry and anxiety I may be feeling. If one of them speaks to you then you might try it when you’re next having an anxious moment. 

Hope you’re feeling yourself again soon and all the best out there.