10 things to do when you’re anxious
1. Slow, quiet, calm nasal breathing
Close your mouth, put your tongue on the roof of your mouth, and take calm, quiet, slow breaths. Nasal breathing stimulates your parasympathetic nervous system, which is known as the rest and digest system.
2. Put your thoughts on trial
Be curious about your thoughts - ask “is this true, or could there be something else I’m missing?” Reflect on whether your thoughts are extreme – are you perhaps missing other alternative possibilities. Could you be catastrophizing – jumping to worst case scenario instead of being more realistic?
3. Make positive affirmation flash cards
Write out encouraging, calming phrases on flash cards (or make a list on your phone) and break out your cards when anxiety hits. You can include phrases like “I have the ability to get through this,” “I may be feeling anxious, but I can choose to make myself calm,” and “I am going to be okay, and I can feel myself relaxing.”
4. Think about what you’ve had to eat or drink
Caffeine can make us nervous and irritable. Realize that what you are eating or drinking could be to blame, and maybe plan to gradually reduce your intake going forward. If you’re not sure if something is a problem, try experimenting with going without and see if that makes a difference for you.
5. Accept it
Don’t have the expectation that you’re going to get rid of anxiety. It’s part of being human. We all get anxious sometimes. This doesn’t mean you can make an effort to me more calm, but appreciate that anxiety happens and it’s okay. You’ll be okay.
6. Go step on a rock
This one might have you thinking “huh, do what?” Go outside and find some rocks. Stand on them and move around. Why? Reflexology! Points on the bottom of your feet will stimulate your body and mind. Also, this activity is distracting and weirdly fun (fun enough to at least bring a smile to your face).
7. Get another opinion
We can get flooded with all sorts of crazed thoughts when we’re overcome with anxiety. It can be hard to see a situation clearly. Recruit some help and get their genuine feedback on things.
8. Get your art on
Arts and crafts are great for lowering stress and taking our minds off whatever is making us anxious.
9. Befriend some houseplants
Plants decorate your space and can calm you down, too. There was a study done at Washington State University which found stressed participants had a bigger drop in blood pressure when they went into a room full of plants as compared to their stressed counterparts who didn’t see plants.
10. Massage yourself
Grab some lotion and give your hands a massage. We can carry a ton of tension in our hands. This is an easy way to self-apply some reflexology. Start with the large muscle below your thumb and massage in a circular motion. This will help release stress in your shoulders and neck.