Anxiety is a common mental health condition today. Everyone will experience it at one time or another and the impact it has on our daily activities can vary from individual to individual. Today we are more anxious than ever before due to an increase in stimulating activity which creates a sense of 'danger' but this danger comes with no evidence in terms of senses like smell, noise, etc. like it would in ancient times to let us know danger is clear so our brain gets even more confused and scared because it's unsure of what to do. So today I'm sharing a few tips that can help you dramatically reduce your anxiety so you can better manage these symptoms.
1.Career change- Working in a traditional 9-5 job can be stressful. You are constantly expected to adhere to policies, live up to specific deliverables and expectations all within tight deadlines. Working under people isn't for everyone, and high stress jobs are not either. Spend some time analyzing if your workplace is making you anxious and make a plan to change it. This could be anything from shifting your mindset around the job, looking for a new one, or finding a career that's more in line with your authentic self.
2. Cut out trigger foods- Many Americans today have sub par eating habits, leaving a void in nutritional value and an increase in allergens. Anxiety is a HUGE sign that you have some underlying food allergies. Notice after you eat if you have heart palpitations or feel irritable. Then try working with a nutritionist to identify and create a plan to begin removing the foods from your diet and get you feeling better.
3. Acknowledge your feelings- Are you constantly running around trying to find other things to busy your mind instead of sitting and listening to your feelings on a deeper level? This rushed attitude can cause an extreme output of adrenaline over the simplest tasks! Try stopping yourself, take a few deep breaths and acknowledge what you might be feeling underneath that nervous , rushed tension.
4. Write more lists- Spinning off of the last one we often feel like we have 1,000 things to do. In reality some of them are simple, everyday tasks like washing your face, laundry and dishes. You need to do these things to survive and live well but they usually only take a couple of minutes of your time. On busier days try writing a list of all these little things AND the bigger things that need to get down and then order them by importance. Begin tackling them one by one. Removing them from your head and onto paper allows you to clear them from your mind and allows you to focus on the task at hand rather than all the other things you think you need to be doing in that moment, ultimately eliminating distraction and worry.
5. Start a daily meditation practice- Even with changes in behavior and activities we can still be a bit tightly wound at times. Give yourself the gift of increasing your self awareness by practicing meditation for just 10-15 minutes a day. The calm that can come over you in just that short amount of time can have a profound difference in your day and mood. Don't worry about making it perfect, sometimes you'll miss a day and other days you may find your mind wandering but the act of making yourself aware and being still is the first step to a solid practice.
6. Create a morning routine- If you find you are constantly rushing out the door to work, with your coat half on, three bags, a half eaten breakfast, and wet hair from the shower it may be time for more routine. By setting up a consistent time to wake up, tentative times to be eating breakfast and showering gives you a calmer transition before the commute into the office. Plus it helps get you there on time and you can take a routine with you even when you travel!
If you’re struggling with anxiety I encourage you to seek the help of a professional. I would also recommend working with a nutritionist as underlying food allergies or sensitivities can be a huge trigger of anxious feelings. I am always here to support you, either way and be sure to send this link to a friend who could use the tips as well!