Whether you’re worried about a family member’s health, stressed about a work deadline or concerned about money issues, feeling anxious is common. When you’re worried, scared or uneasy, it can affect your life and make it harder to do the things you need to do.
It can help to find ways to manage your feelings so you’re more stable and comfortable. Ryan McKenzie, the chief operating officer of Banner Behavioral Health Services, shared some steps that may help.
1. Get your body moving
“Daily exercise is one of the most impactful things you can do to lower your overall anxiety and response to stress. The connection between physiologic stress and anxiety is real,” McKenzie said.
Exercise lowers your resting heart rate and blood pressure. It also releases endorphins, which are “feel-good” hormones that help your body adjust to and manage stress.
“Exercise doesn’t have to be vigorous. Low-impact activities like walking, yoga and water aerobics are very effective,” McKenzie said.
2. Plan and prepare
“It can be tempting to hit that snooze button in the morning but getting up even 15 minutes earlier than you need to can help with the morning rush and put you in a better mental state to tackle the day,” McKenzie said. “Planning can help so that life’s bumps only cause you to swerve, not go in a completely new direction.”
Doing some things the night before can also help. Try laying out your morning outfit, packing the kids' school lunches or backpacks and getting your work bag ready. “These are small things that can make the day start off easier,” he said.
3. Embrace familiar things
Anxiety can stem from the unknown, so revisiting old favorites where you know what to expect may give you feelings of stability and help ground your emotions.
“Is there a specific show you like to watch, or do you like to read or listen to music? Setting aside a specific part of the day to connect with the things you like to do can help both with anxiety in the moment and with moderating anxiety throughout the day — knowing you have this time to decompress,” McKenzie said.
- Try TV shows and movies such as Friends, The Office or the Harry Potter series.
- Reread favorite books like Pride and Prejudice, The Hobbit or Anne of Green Gables.
- Listen to classical, ambient, acoustic or folk music you like.
Some hobbies can also be great ways to improve your mood, reduce stress, create a comforting routine and manage anxiety:
- Knitting or crocheting: The repetitive motions and creative process can be soothing and help distract your mind.
- Gardening: Spending time with plants and nature can reduce stress and help you relax.
- Journaling: Writing about your thoughts and feelings can provide an outlet to help manage anxiety.
4. Create comforting spaces at home
Design a cozy and inviting home space where you can feel safe, relaxed and peaceful:
- Use soft blankets and cushions to create a warm and inviting place.
- Choose soothing colors like soft blues, greens or neutral tones, which may help create a relaxing feeling.
- Use lamps or string lights with warm tones to create a gentle, calming glow. Avoid harsh or bright lights.
- Display items that bring you joy or comfort, such as family photos, keepsakes or artwork.
- Fill a basket with things that soothe you, such as a favorite book, a soft blanket or essential oils. Turn to it during times of stress.
“Keep in mind that soft fabrics, pillows and soft lighting can feel relaxing to some and stifling to others. Identify what you prefer and make a conscious effort to organize your home in a way that makes it your version of a haven,” McKenzie said.
5. Follow routines and rituals
Anxiety can stem from unpredictable things. Routines and rituals can help you feel calm and reassured. You may want to try:
- Starting your day with coffee, tea or a comforting beverage to set a positive tone before you tackle your daily responsibilities.
- Including a walk in your daily routine to enjoy nature and clear your mind.
- Taking a warm bath before bed to relax, unwind and prepare for sleep.
- Ensuring that you’re getting the sleep you need to feel rested and energized.
6. Connect with others for support
Friends and family members can provide emotional comfort, practical advice and a sense of belonging. Having people you can talk to about your feelings can make a big difference in coping with anxiety.
Schedule regular phone calls, video calls or meet-ups with friends or family to stay connected. Even short conversations can help. Open up about your anxiety with these people. Honest communication can promote understanding and support.
“Humans are social creatures and need connection to really thrive,” McKenzie said. “That said, connection is variable, and some need it more than others. What’s more important is the meaningfulness of the connection rather than the frequency or volume.”
Online communities can also be a great source of support. Connecting with others who share your challenges can give you comfort and advice and help you feel less alone. Look for:
- Online support groups for anxiety or mental health where you can find a safe space to share experiences and coping strategies.
- Forums and discussion boards related to mental health or anxiety management. Joining discussions and reading about others' experiences can give you insight and encouragement.
- Social media groups dedicated to mental health support. These groups can help you connect with others who understand what you’re going through.
7. Practice self-care
Taking time for yourself is not selfish. It’s important for your mental and emotional health. It helps you recharge, manage stress and handle anxiety. Prioritizing self-care means setting boundaries and making time for activities that support your well-being.
Create a self-care routine with activities you enjoy and that help you relax. You might want to include comforting hobbies and time with loved ones. Also, set boundaries to protect your time and energy. You may need to say no to additional tasks or limit the time you spend on activities that increase stress.
Mindfulness and relaxation exercises can help calm your mind, reduce stress, promote relaxation and improve your overall well-being. Consider trying:
- Deep breathing exercises, which help calm your nervous system. Try inhaling slowly through your nose, holding your breath for a few seconds and then exhaling slowly through your mouth.
- Meditation, which involves focusing your attention and slowing the stream of jumbled thoughts in your mind. Simple meditation techniques, such as guided or mindfulness meditation, can help center your thoughts and reduce stress. Even a few minutes of daily meditation can make a significant difference in how you feel.
8. Seek professional help
When your stress and anxiety level reach a point where you can’t complete the things you need to do, you should seek help. “This may include not being able to complete tasks at your job, not keeping up with bills or finances, not taking care of your personal needs or avoiding friends or family,” McKenzie said.
And remember, anxiety and underlying stress can sneak up on you. “You may feel like you are handling things well and then, seemingly out of nowhere, you feel overwhelmed. Occasionally this is normal, but if it’s happening frequently you should seek help,” he said.
The bottom line
When you’re feeling stressed or anxious, you can rely on tools and actions that can help you feel calmer and in control. But if these feelings are frequent or overwhelming, it might be a good idea to reach out to a behavioral health professional. An expert from Banner Health can help you find more ways to manage your anxiety.
