Daily habits to ease anxiety
7 Daily habits to deal with anxiety
There is no quick fix for anxiety disorder. As someone who has suffered from anxiety for much of my adolescent and adult life, I have learnt that it is best managed through implementing sustainable habits that you can integrate into your everyday routine. These include, enjoyable exercise; time in nature; a balanced, mindful eating routine; prioritising sleep; less screen and social media time; journalling; and meditation.
Anxiety: My story
I have struggled with ‘anxiety episodes’ since around 12 years old. At first, it was linked to eating disorders and trauma from sexual assault. As I navigated my way through that, episodes of anxiety developed in relation to insomnia. I would sometimes go through a tunnel of around 2weeks to a month with very little sleep. I can say with certainty that the difficulties and irregularities in sleep were inextricably related with anxiety attacks. Anxiety stopped me from sleeping, and the lack of sleep made me horribly anxious.
The turning point for these periods of insomnia was usually when I reached an emotional breaking point, cried openly to people I trust, started asking for help, and took a rest from daily responsibilities. Once I stopped trying so hard to keep everything under control and ‘fight’ the negative spiral, things improved. Instead of fighting, I acknowledged I needed to be kinder to myself, to rest, and to lean on therapeutic treatments (like massage, meditation, yoga nidra, herbal remedies, time off from work, a trip away into nature). This was always the turning point.
I am not a medical expert and I do not profess to ‘treat’ anxiety. I strongly believe that when it comes to mental health only we know our own minds best, and should take ownership for our own healing processes. No medical expert can help you without your commitment and cooperation. You are the primary guardian of your health and happiness. The intention of this article is to share the practical daily habits that have helped me manage anxiety. With these factors in place, I have found that the anxiety induced ‘tunnels’ I once travelled through are infrequent, and not nearly as potent.
I have recorded my menstruation yoga sequence and it is available here for you to follow. This is just under 20-minutes for ease of transference and watching. However, I would advise that once you have got the hang of it, you hold the postures for twice the length of time I do here and make it a restorative 40-minute routine. r those seeking wisdom/spiritual guidance.
Regular exercise that is enjoyable
Multiple studies have shown that regular aerobic exercise is not only good for physical health, but also mental health. The link between mental health and exercise is now a major area of research, and there is increasing evidence that getting the heart rate going, and soaking up the endorphin rush, is an integral component in managing stress, anxiety, and insomnia. Critically, you should choose exercise that you actually enjoy. It is no use trying to implement a long distance running routine if you hate running and have dodgey knees. Find a sport, or game, or dance class that you love. If you are not the sporty type, and tend towards more calming, low key experiences, why not try energetic movement practices such as yoga, thai chi, or kung fu?
Time in Nature
Whenever I feel overwhelmed, I know I need to be in the presence of trees. It calms me and tends to set the context for me to establish some distance between myself and whatever troubles me. The correlation between mental wellbeing and time spent in nature, is an increasingly important area of scientific research. According to a study published in Landscape and Urban Planning, people who spend time outdoors have lower levels of the stress hormone cortisol.
Balanced diet, mindful cooking and eating
Being ‘hangry’ (hungry angry) is a real thing! There is nothing more anxiety inducing that getting over-hungry, and this is more likely to result in patterns of over-eating as our bodies feel starved and crave high calorie foods. Diet is integral to mental stability, and anxiety disorder is often related to eating disorders. If I am not eating healthy, regular meals, my moods are far more turbulent. I find that when I schedule in time to eat three times a day, and prepare the meals fresh, with care, and then eat them without rushing, my mental state is far more harmonious.
Sleep as a priority
Scientists have conducted many studies in recent years in sleep disorders. The results are unambiguous. A chronic lack of sleep is linked to obesity, hypertension, diabetes, immune deficiency, and metabolic disorders. It is also linked to depression, anxiety and stress. It is so easy to push back your time to wind down for bed, but this is a really dangerous habit. Prioritise sleep as you would any other imperative work commitment. You will be sharper, more energised, more positive, and more emotionally stable because of it.
Less social media & screen time
Social media use (and abuse) has for some been a direct cause of anxiety and depression. Although there are positive spaces for use to share and consume information on the internet and on social channels, there are just as many really negative spaces and people. Social media tends to bring out a habit of comparison in us - we compare ourselves to the falsely represented snapshots of others’ lives. We tend towards low self-esteem and can develop a dependency on attention and affirmation through these social channels. This is not healthy, nor is it necessary. Moreover, screen time in general has been linked to insomnia. Turn off those phones and computers a minimum of 1hour before bed time. Choose at least one day a week where you do not go online.
Journal, write about it, let it go
Journalling is a way to let it out! We can bottle up thoughts and emotions for years, that steadily build more pressure and toxic emotions. We have to find healthy ways to release and process. Journalling is a way to process emotions and manage anxiety levels. If you don’t like writing, why not try audio recordings? Or drawing or singing? Express for the sake of release.
Meditation to alleviate anxiety
Recent studies have shown that meditation literally repairs and stimulates the cells in our brains, and is a wonderful way to manage stress and anxiety. Meditation is a powerful tool in managing mental health. It lowers the levels of cortisol, and allows us to cultivate better focus. You need only meditate for around 10/15 minutes every day for a measurable improvement. Like all the habits listed in this article, the benefit is felt through consistent repetition over time.
Here is a guided meditation to alleviate anxiety that I have recorded for you, that focuses on ‘grounding’ - feeling safe and loved.
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