Anxiety Management

Dealing with anxiety involves a combination of mindset shifts, daily habits, and sometimes professional help. Here's a guide to help manage it:

Acknowledge and Accept

• Don’t fight it. Recognize that anxiety is a natural response—your body’s way of trying to protect you.

• Name it. Saying “I’m feeling anxious” can reduce its power and increase self-awareness.

2. Breathe and Ground Yourself

• Deep breathing: Try the 4-7-8 method—inhale for 4 seconds, hold for 7, exhale for 8.

• Grounding techniques: Focus on what you can see, hear, touch, taste, and smell to stay present (5-4-3-2-1 technique).

3. Challenge Anxious Thoughts

• Ask: “Is this thought true?” or “What evidence do I have?”

• Reframe with: “What’s a more balanced or helpful way to look at this?”

4. Take Care of Your Body

• Sleep: Aim for consistent, quality rest.

• Exercise: Even 10–20 minutes of walking can reduce anxiety.

• Limit caffeine and alcohol, which can make anxiety worse.

5. Create a Calm Routine

• Daily structure helps reduce unpredictability.

• Include calming activities like reading, nature time, or journaling.

6. Connect with Others

• Talk to someone you trust. You don’t have to carry it alone.

• Consider therapy. Cognitive-behavioral therapy (CBT) and mindfulness-based therapy (Brainspotting) are effective for anxiety.

7. Practice Mindfulness and Meditation

• Apps like Headspace, Calm, or Insight Timer can guide you.

• Even a few minutes a day can help retrain your brain to stay present.

8. Know When to Get Help

If anxiety interferes with daily life, relationships, or health, consider seeing a therapist or doctor. You don’t need to wait until it’s severe.

Here is a sample Anxiety Management plan:

Morning (10–20 minutes)

1. Grounding Start:

• Before grabbing your phone, take 3 deep breaths.

• Say an intention for the day (e.g., “Today, I will take one thing at a time.”)

2. Quick Movement:

• Stretch, take a walk, or do 5–10 minutes of gentle exercise.

3. Write It Out (5 minutes):

• Journal (see prompts below).

• Or simply jot down 3 things you’re grateful for.

Midday Reset (5–10 minutes)

1. Breathing Break:

• Pause and do a short breathing exercise (e.g., inhale for 4, hold 4, exhale for 6).

2. Check-in Question:

• “What do I need right now?” (A break, water, support?)

Evening (15–30 minutes)

1. Digital Wind-Down:

• Turn off screens at least 30 minutes before bed.

2. Gentle Reflection:

• Journal using a prompt (see below).

• Acknowledge what went well today.

3. Calming Ritual:

• Try a warm shower, herbal tea, calming music, or mindfulness meditation.

If you need a someone who will listen, provides tools and techniques to help you through this valley, please do not hesitate to contact me.