The Little Things I Do To Manage My Anxiety

I think I’ve lived with anxiety my entire life. I can remember being 7 years old and telling my mom that I had a really bad stomach ache and didn’t want to get in the car. She thought I was just feeling physically off, but looking back I know now that my stomachache was a symptom to a larger reality. My anxiety manifests in my stomach, in the tension in my shoulders, and in a looming fear over most things in my life.

I wasn’t officially treated for anxiety until I was 21 years old and started therapy. My long-term care routine for my anxiety has up until now been talk therapy. It’s helped me so much to have a dedicated space where I can work through the ins and outs of how (and sometimes why) my anxiety manifests. I’ve written before that this last winter re-triggered a lot of dormant fears and anxious reactions. It has been a time when I’ve especially turned to the small ways I can help myself manage.

Living with anxiety can often make you feel like the only way you’ll find relief is if you solve and eradicate all anxiety. It can make little things feel insignificant and like wastes of time. I know this struggle personally. I’ve worked for years to remind myself that the little things can change the course of my anxiety and that the only way I have longer stretches of peace is if I work on it day to day.

Notice my breath not my pulse

The first time I had a panic attack I instinctually grabbed my wrist and started measuring my pulse. Later, I’d learn that this was not the right way to ground myself during the peak of an attack. Your body reacts (naturally) to the fear trigger and oftentimes this means that your pulse will increase and your heart will start racing. Logically, in a moment when you’re not panicking, you can understand this, but when you’re in the middle of a panic attack feeling your own pulse can actually make it all worse. Instead of reaching for my pulse, I’ve learned to turn to my breathing. I tend to hold my breath when I’m very anxious (which can make me feel like I’m going to pass out), so encouraging myself to breathe evenly makes a huge difference in slowing down my body’s reaction to my anxiety so that I can turn to other little tactics in order to slow down my mind.

Turn to repetition

I love repeating positive affirmations as a way to ground myself when my anxiety is at its worst. Phrases like “I am safe,” “I’m going to be okay,” or “I’m not going to die,” work to remind me that this is a moment and it will pass. On days when my anxiety is present, but manageable, I still turn to positive affirmations. On those days phrases like — “I am good at my job,” “I can focus on one thing at a time,” or “I am loved no matter what” — are the ones I turn to.

Wear outfits with soft textures

This is one of those tactics that may just be a me thing, but when I’m having a hard anxiety feeling constricted or physically uncomfortable in my clothes does not help. I have certain go-to outfits I turn to when the days are harder because I know I can feel physically good in them. Some examples are my favorite t-shirts, my softest leggings, or jumpsuits.

Take small mental health breaks

I don’t think that it’s sustainable to say that any time your anxiety pops up that you have to take off an entire day or week. Most of us still have to work day in and day out and when the bar is set that high it can lead us to believe that 5 minutes to breathe won’t work. I promise you that even 1-minute to close your eyes and breathe can help you find the wherewithal to manage getting through a busy day even when your anxiety has popped up. A lot of times having anxiety means that I’m spiraling and not paying attention to my own physical or mental cues. A few seconds of silence can help me zero in on my most immediate needs — having lunch, getting a up of water, or going to the bathroom.

Drink water

I am the biggest proponent of hydration being an effective way to help manage your anxiety. Studies have shown that there is a deep connection between drinking plain water and managing your anxiety and depression. In order to stay on top of drinking water, I have a water bottle with me at all times. I find a water bottle an easier reminder then having to go to the kitchen for a glass of water each time.

These 5 tactics are just some of the ways that I use small actions to help manage my anxiety. I’d love to hear if there are any small habits you would add to the list.