Anxiety can be a relentless burden, making even the simplest tasks feel like daunting challenges. But there’s hope. With the right mental health practices, you can learn to manage chronic anxiety and regain control of your life. We have put together 9 helpful steps to help you navigate the maze of anxiety and find a path towards greater well-being.
1. Understand Your Anxiety
The first step to manage chronic anxiety is understanding it. Although, many times it’s hard to pinpoint a definite cause, take time to identify your triggers, whether they’re specific situations, thoughts, or even physical sensations. Self-awareness is key to developing effective coping mechanisms. Be aware of your surroundings, your triggers, and learn what to avoid or work on.
2. Practice Mindfulness
Mindfulness techniques, such as meditation and deep breathing, can help ground you in the present moment. These practices help manage chronic anxiety by redirecting your focus away from future worries and past regrets. It can be hard to sit still and turn off your mind, so even doing some simple yoga or listening to calming music can help. I personally use a white sound machine to help muddy up my anxious thoughts during this time.
3. Establish a Routine
Creating a structured daily routine can provide stability and predictability, which can be especially comforting for those working to manage chronic anxiety. Consistency in your schedule can help reduce the uncertainty that often fuels anxious thoughts. I make myself a daily to-do list that is required, and a separate list of things to get to if I have a chance to lessen to pressure I put on myself as well. I then follow them in a specific daily order to help receive the unknown anxiety.
4. Physical Activity
This is one I admit I need to work on. Regular exercise is a powerful tool to manage chronic anxiety. Physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. I’ve spent many days feeling like I just need to walk off my anxiety, and I’ll admit, it help!
5. Prioritize Sleep
Sleep is essential for mental health. Poor sleep can exacerbate your attempt to manage chronic anxiety, so establish a healthy sleep routine. Avoid caffeine and screens before bedtime, and create a calm, dark, and comfortable sleep environment. 7-9 hours is still the suggested time for sleep. It can definitely be difficult to achieve, but the importance of it is key.
6. Reach Out for Support
Don’t hesitate to lean on friends, family, or a mental health professional for support. Talking to someone you trust or seeking therapy can provide valuable insights and coping strategies. Sometimes simply having someone to listen can go a super long way.
7. Challenge Negative Thoughts
Anxiety often feeds on negative thinking patterns. Practicing the art of both challenging and reframing these thoughts is super helpful. Replace catastrophic thinking with more balanced perspectives. Question why you are thinking the way that you are and bring yourself back to the present state of how things actually are. It can help to have a partner to assist you with these reminders as well.
8. Limit Stressors
Identify sources of stress in your life and take steps to reduce them. This might involve setting boundaries, saying no to extra commitments, or delegating tasks to others. It can also be as simple as drinking less coffee that may make you jittery or trying to take on too many things at once.
9. Self-Care
Prioritize self-care activities that bring you joy and relaxation. Whether it’s reading, painting, or simply taking a bath, dedicating time to self-nurturing can be immensely beneficial. Sometimes it can be hard to put down the never-ending to-do list and focus on yourself, but in the end, it’s fueling you for the future and keeping you from burnout and anxiety spirals.
Managing chronic anxiety is a journey, and it requires patience and perseverance. These mental health practices are not one-size-fits-all, so experiment with different strategies to discover what works best for you. Remember that seeking professional guidance is a valuable step in your journey toward better mental health, and does not make you weak. With time and effort, you can learn to manage anxiety and lead a more fulfilling life. Because you deserve to be happy and stress-free.