[[I recently posted the same story regarding my anxiety on Instagram. However, I wanted to add in the ways in which I have learned to cope / manage it.]]
Something strange happened a few nights ago. And it continued for a few days to follow. Something that hasn’t happened in a really long time.
I was: Restless. Anxious. Overwhelmed.
I was laying in bed and it felt like I was having a panic attack. I couldn’t quite comprehend everything that I was feeling, and it certainly startled me. It left me feeling uneasy. My body was tired, but I couldn’t program my head to shutdown. I had so many thoughts racing. And the strange part is that a lot of them were good thoughts. I was so excited about big things to come that I didn’t want to be done for the day. I had so many new ideas. I wanted to keep going, yet my internal clock/schedule was telling me otherwise. And still, the harder I tried to shutdown, the harder my head fought me.
I cried out of frustration. I tried deep breathing. I got up a few times. Laid in child’s pose for a few minutes. Got back in bed. Wrote down some notes and ideas.
Finally, I stopped trying and just let the uneasiness take over. I let the thoughts stop racing on their own. They eventually slowed down, and my mind began to settle. My body started feeling calm, at ease. In that moment, it was the best feeling ever. My eyes got heavy, and my body and mind eventually drifted to sleep…
If you’ve had nights or even days similar to this, you aren’t alone. And I’m here to tell you that it is okay. It’s okay to not be okay at times. It’s okay to cry yourself to sleep. It’s okay to feel anxious and overwhelmed. But I’m also here to tell you to not dwell on it. Don’t give up and let yourself stay there for too long. You don’t deserve that. Feel it for as long as you need, but then move on. If it’s one thing I’ve learned about anxiety, it’s that it tends to want to stay past it’s welcomed time. It finds it’s way in, and it wants to unpack and move in for an extended stay. Through the years, anxiety has made me stronger. I welcome it with open arms, and show it the exit when it’s time is up. In the moments of anxiety, I feel weak, vulnerable and fragile, however I remind myself that it will pass. And each time that it does, I’m left feeling a little bit stronger, because my anxiety no longer controls me. I control my anxiety.
It wasn’t always easy to embrace and handle the anxiety. It still isn’t easy, and frankly I’m sure it never will be. But along the way, I’ve learned to observe and monitor my anxiety and ask myself what may be triggering it. I learned to really be in touch with my body and my emotions, and to take a step back when something feels off. If I can figure out what is triggering it, I can better determine how to handle it.
Below are the ways in which I have learned to cope with and manage my anxiety.
Journal. Talk about it.
- It can be really hard to try to process everything that you are feeling internally. I’ve learned that by journaling and writing down my thoughts, I can better understand what I’m feeling. This also help me to ‘visually’ see what is going on, which in return helps me take the next step into making a plan to properly address the problems.
Move. Exercise. Yoga. Meditate.
- There are definitely times when I don’t feel like doing anything, especially in the midst of the anxiety and lowest of the lows. However, it’s those times in particular when I know getting up is extremely important. I typically resort to easy yoga and stretching, or even 10 minutes of meditating. When I’m done, I immediately feel the positive effects from it, and although it may not completely banish the anxiety, it definitely lowers it.
Breathe.
- And I mean really breathe. Full deep belly breathes. Slowly inhale for 5 breaths. Hold another 5 breathes. Slowly exhale for 5 breaths. Hold 5 breaths. Repeat with the inhale. Continue for as long as needed.
Music
- The one is a no-brainer. Music always makes things better!! I recommend not choosing super sad music, as I have done that, and it typically only enhancing my negative mood. Try something more mellow, or even upbeat.. You’d be surprised and how much it can change your current perspective!
Hot bath / Shower
- This never seems to fail. Fill up the tub, grab some candles, throw in your favorite bath bomb, essential oils, or epsom salt, and reeellaxxxx. You deserve it. Shut your eyes or grab your favorite book. You can even use this time to journal a little if you want! Whatever makes you feel best.
Fresh air
- One of the simplest ways for me to take a breather or step away from everything for a second is to just step outside. Take a small walk if I want/need to. The sunshine and the simple beauty of nature can be an amazing distraction. I truly believe that nature is healing.
Cup of warm tea (avoid coffee/caffeine)
- Caffeine and coffee can have negative effects. It gets our hearts pumping, our blood pressure rises, and essentially this only increases our anxiety. So instead, opt for a warm cup of tea and wrap yourself up in a cozy blanket. Your body will thank you later.
Say “no” more often
- I know I’ve been guilty of this far too often. Learning to say “no” more can be one of the best things you’ll ever do for yourself. Saying “yes” when we really want to say “no” puts us in numerous situations that we often wish we weren’t in. Many of these situations can backfire and spike anxiety.
And just a few reminders, as it can be easily forgotten… You are enough. You are loved. You are worthy. You are strong. You are powerful. Your anxiety does not define you.
Do you struggle with anxiety?? What types of routines/rituals/habits do you practice to manage it?