Anxiety. A lot of people have it. For many of us, it can be subtle, while for others it can be pronounced. It can prevent you from getting work done. Sometimes, it can keep you from doing anything at all.
First, it is very important to know what’s happening. Sometimes you might be feeling nervous with a slight jittery feeling or inability to concentrate. You may notice yourself breathing rapidly or things getting ‘fuzzy’. The most important tool for learning how to manage your anxiety is to notice it first. Once you have a name for it you can begin to develop tools to manage it and understanding of what triggers it.
Second, you absolutely need to have the tools to help you get through the anxiety. There are many possible solutions. Try to find the ones that work for you.
For example, if you are feeling overwhelmed by all the things you have to do, you can make a list – write it all down so that you can see it on paper. For some people, the simple act of writing this list begins to help reduce the anxiety. On the other hand, for some people, the process or the list itself is a trigger that induces even more anxiety! That’s obviously counter productive! So, it’s important to know yourself and how you think and feel. Does the list help you organize and strategize and feel better (less anxious) about it all? Or does it make things worse? And if it does make things worse, would it be beneficial to YOU if you simply wrote a “list” of one, most important thing to get done. For some people, ONE thing is enough, and completing ONE task can reduce the anxiety.
Another common useful tool is physical movement or exercise of some kind of body awareness technique. For example, Yoga helps calm the body and the mind for lots of people. It’s a great way to stretch your muscles and relax the body (and thus relax the mind) and it’s also a good means of naturally breathing better (and thus calming the mind). On the other hand, for lots of people, yoga is annoying or simply not enjoyable. Perhaps they struggle with balance – or whatever. That’s fine. In fact, that’s a very good thing to recognize. So if you recognize that the process of yoga is somehow upsetting to you and not helping your anxiety (or maybe even making it worse), then don’t do it! Try another technique.
Perhaps you want to exercise differently. There are many different ways to move the body: jogging, lifting weights, swimming, roller skating, playing catch, hula hooping, etc. etc. etc. Find something that is fun!
Appreciating neurodiversity is very key. In other words, NOT A ONE SIZE FITS ALL for everyone!
“When the list doesn’t work” or “when yoga is too annoying” then try something else. The best tool to use is the one that works for you, for your learning style, and for your mood. Don’t be afraid to say, “that doesn’t work for me”, rather than staying with a technique just because someone told you it was good for you. Some people may be able to listen to ocean waves to relax and focus, others meditate. Others may need to go for a jog, have a swim in the cool ocean, or drink a hot cup of tea. Sometimes changing your environment, enlisting the help of a friend, or even lighting a candle will work. The key here is to experiment. Please check out the helpful list of resources and tips below and keep trying until you find what works for you.
Third, it is important to understand the triggers that make you feel anxious. For example paying attention to your sleeping habits can be a great place to start. Do you feel more anxious on days when you missed sleep the night before? Keeping a sleep diary can help you identify patterns and get to a good sleep schedule for you. Similarly, paying attention to caffeine or sugar or gluten intake can help clarify what might be happening biologically to trigger the anxiety. On a more emotional level, paying attention to your behavior and company. Perhaps watching the news or stimulating action movies make it more difficult to settle down, or perhaps there is a colleague or co-worker who keys you up whenever you talk. Bringing your awareness and identifying the patterns is key to understanding how to adjust for them. While some of these factors are in our control, some are not. When you can’t avoid the meeting with the person who triggers your anxiety, try preventative measures like drinking chamomile tea, dabbing lavender essential oil on your wrist, having your support person on speed dial before it gets a hold of you.
By learning to recognize when you are feeling anxious, developing coping strategies, and identifying your triggers, you’ll be well on your way to feeling better and more productive. Please check the resources below for more tips, tricks, and references. As always, please reach out for help.
Wishing you a happy and productive 2021,
The Staff at More Than A Score Consulting
Tips and ideas -- We’ll be posting separate links for these in the coming weeks.
Relaxation Techniques
Yoga
Meditation
Mindfulness
Centering
Stretching
Breathing
Progressive Muscle Relaxation
Superman and other power poses
Physical Techniques
Running
Jogbing
CrossFit
Weights
Swimming
Hiking
Biking
Boxing
Dancing
Music
Loud music with running, dancing, punching
Soft music instrumental or classical
Ocean waves
Binaural Beats
Singing or humming
Sensory
Hot/cold beverage
Hot/cold pack
Candle
Incense
Aromatherapy: Lavender, Chamomile
Cognitive work
The work Bryon Katie
CBT (Cognitive Behavioral Therapy)
Spiritual
Mantra
Rosary
Affirmations
Setting intentions
Higher power
Expressive Outlets
Talking it out
Writing it out
Drawing/coloring scribbling
Visualization
Others
Call a friend or support person
Prevention
Keeping the balance
Developing executive function skills
Staying organized
Time management
Expressing feelings
Managing fears and phobias
Staying away from toxic people
Diet, nutrition, and supplements