Whirlwinds of thoughts, shortness of breath, rapid heartbeats, sweating palms: it is nothing that all of us have not experienced. It can knock on our doors when we expect it most, or when everything seems to be going just fine. Anxiety.
Understanding and coping with anxiety is something that so many people struggle with. However, when we are lost in the tracks of our own minds, we forget to be present. It is so easy to feel like the weight of the world is causing your brain to circle around the same “what ifs.” We forget that there is life happening around us that we are not allowing ourselves to fully participate in.
Sometimes, our anxiety can be such a burden that it affects other areas of our lives: our relationships, careers, daily tasks, and even our physical health. However, anxiety is a part of being human because, well, life is tricky and unpredictable. So instead of trying to fight it, it is so important to take a step back, recognize that we all experience these worries, and remind ourselves that we are in charge of our own thoughts.
When we start to recognize and accept our anxiety, rather than fight it, we are able to really change the way we manage these thoughts. There are so many ways that we are able to cope, even when it may feel like our brains are fighting our bodies.
Here are our top five tips to help manage the symptoms of common anxiety:
- Breathing exercises – If you’re feeling anxious, take a long, slow, breath. Breathe in through your nose, first filling your lower lungs, then your upper lungs. Hold your breath to the count of "three,” then exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach. Repeat this step until your nervous system calms down.
- Mindfulness – Set aside time to meditate. We love the app Headspace. This app walks you through guided, calming mediations. The narrator’s voice is so peaceful! Download it here.
- Physical Activity - Regular, aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
- Aromatherapy – Check out these 18 essential oils thought to help calm anxiousness. View them here.
And, most importantly, in our opinions,
- Positive Affirmations - We are all worthy of inner peace, confidence, and happiness. A technique that has helped many people with addressing anxiety is the idea of self-affirmations. Even if you do not struggle with anxiety, or you are just looking for a way to appreciate yourself and your worth, writing self-affirmations is a great habit to get into. If you keep them posted somewhere where you can see them each day, you are reminded of these beliefs. It is even great to say them aloud to yourself. If you write them down, you able to look back at them when you need them! Think of your self-affirmations as your own personal toolbox that you can take out when you need to. If you are unsure where to start in this process, here are some examples:
We hope you incorporate your self-affirmations into your everyday life, and please let us know your feedback in the comments or your favorite self-affirmation to share!
Is your anxiety preventing you from sleeping? Learn more here.
the bloom team