Disclaimer: I am not a doctor or specialist in mental health. I am speaking from personal experience.
Living with anxiety can be challenging, to say the least. The constant worry, fear, and nervousness can make it difficult to enjoy life and pursue our goals. It’s not uncommon for individuals with anxiety to feel isolated, misunderstood, and alone.
However, it’s essential to remember that anxiety is a treatable condition, and there are many effective ways to manage it. In this blog, I’ll share my experiences on how to cope with anxiety and lead a happier, healthier life.
If you struggle with anxiety you know how miserable it can make your life! It can affect you on a day to day basis, physically, mentally and emotionally. Needless to say, anxiety is not fun to deal with.
Personal Experience with Anxiety
For me, I didn’t even realize I was suffering from anxiety. For years, I just thought I was a worrier and a perfectionist. I wasn’t wrong, but these things, along with an insane amount of stress have caused me to develop severe anxiety.
My anxiety became a real problem after I had been teaching for about 3 years and the stress and pressure from the job along with family responsibilities caused my anxiety to become so bad I ended up on 2 antidepressants and 2 anxiety medicines just so I could function in life. This was when I realized that I had a real problem with anxiety!
I didn’t want to take 4 medicines to be able to function in life if it could be avoided! So I started figuring out what else I could do to reduce my anxiety. I’ve spent the last 4 years implementing the things I’ve learned to manage and reduce my anxiety. Now my doctor is slowly helping me to get off my anxiety medicine and trying to lower my antidepressants. So I can testify that these things do work!
I feel so much better and have learned so much along the way that I want to share it with you! If anxiety is something you struggle with then these tips will help you.
Recognize Triggers
If you are struggling with anxiety then it’s important to identify what causes your anxiety. Is it worrying about kids, your job, a messy home, lack of sleep, or financial worries? There are so many things that could trigger it, but what causes YOU to feel anxious, worried, or stressed?
You can’t reduce your anxiety if you don’t even realize what is triggering it. So start paying attention to how you feel throughout the day. During the times that you feel yourself becoming anxious, think about why? Is it a specific person, event, or thoughts? Whatever it is, once you recognize it then you can start to work on it.
Write In A Journal
Writing in a journal may help you recognize what is triggering your anxiety. Sometimes we really don’t know why we feel so stressed and anxious until we write it down.
It’s also a good tool to help get the anxiety out. If we keep everything bottled up it just builds within us and eventually we will “blow”. All of that pressure will have to go somewhere. How it comes out will be different for everyone, but I promise you, it will eventually come out. For me, I’m a crier, so it comes out in tears, A LOT of tears.
Journaling also helps put things in perspective. When we have all of these thoughts and emotions built up inside us, we start to feel overwhelmed and everything seems worse than it is. If we put them on paper it will help us to see things a lot clearer and sometimes just getting it out helps us to let go of it.
Its similar to when you have someone that you are really angry with and you write them a letter telling them everything you think or feel about them, but don’t actually give them the letter. Just getting it out of you helps you feel better. Journaling is the same idea.
If you don’t already have a journal to use, here are a couple of journal ideas to check out!
Ultimate Daily Journal & Planner
Mental Health & Personal Development Journal
Exercise
This is one that helps me a lot! It not only helps me reduce my anxiety, but also my depression.
When I say exercise I am not saying you have to go run a few miles every day. Any exercise that you ENJOY will be good.
It can be as simple as going for a walk. You can go for a longer walk all at once, or break it up into a few shorter walks throughout the day.
However you decide to do it, moving will help you feel happier and less anxious.
The reason I say any exercise YOU ENJOY is because if you are exercising and the whole time you are thinking about how much you hate it then all that’s going to do is trigger more anxiety, not help it.
There are a variety of exercises you can do, for example, cardio, strength training, yoga, Pilates, walking, etc. Just get moving and get those endorphins flowing! Endorphins help to lower stress and improve mood along with other positive benefits.
Get Enough Sleep
I cannot stress this one enough! Research says that most adults need at least 7-9 hours of sleep each day.
I know for me, I need at least 8 hours a day, but 9 is my ideal. What you need might be different, but it’s important to get enough for your body.
That means we have to make it a priority. Sometimes life happens, and there are days where getting a good night’s sleep just isn’t in the cards. But if not getting enough sleep is the norm for you, then this could really be affecting your anxiety levels and your ability to cope with stress in your life.
When you get enough sleep, your cortisol levels go down, which helps you react more calmly to stressful situations. If you wake up already feeling stressed because your cortisol levels are already elevated, then when negative things happen throughout the day, it’s going to cause you a lot more anxiety than if you woke up feeling calm and well-rested.
Make it a priority! Set a timer on your phone if you need to so that you can get in the habit of going to bed at the same time each night. Make your room dark and cool, and turn off devices at least 30 minutes before you go to bed.
Darkness helps your melatonin levels begin to increase, which in turn prepares your body to fall asleep. Do whatever you need to get those important z’s every night. Reducing anxiety starts with prioritizing your sleep, so make those hours of rest non-negotiable.
Pray
Anxiety can feel overwhelming, but I have found solace through prayer.
One of the most effective ways for me to reduce anxiety is by taking a moment to retreat to a quiet space, like my closet, where I can pour out my heart to my Heavenly Father. This isn’t about formal prayer; it’s about raw, honest conversation with God. As I sit there, sobbing and sharing my deepest fears, thoughts, and needs, an incredible sense of calm begins to wash over me. I know He hears me and loves me, and that knowledge alone brings immense comfort.
However, it’s essential to understand that prayer should not be reserved only for moments of despair. Consistent, daily prayer can be a powerful tool for managing anxiety before it escalates.
As mentioned in The Book of Mormon, 2 Nephi 32:8-9, we are encouraged to pray always, allowing the Spirit to guide us. The scripture emphasizes the importance of prayer, suggesting that an evil spirit teaches us not to pray, while the Spirit of God encourages us to communicate with our Heavenly Father continually.
The Bible also underscores the significance of constant prayer. Ephesians 6:18 in the King James Version advises us to “pray always with all prayer and supplication in the Spirit, and watching thereunto with all perseverance and supplication for all saints.”
By integrating regular prayer into our daily routines, we invite peace into our hearts and minds, which helps reduce anxiety.
For me, this daily practice has been transformative, reducing the frequency of anxiety meltdowns and fostering a sense of ongoing spiritual support. Prayer, in its most sincere form, is a powerful antidote to anxiety, bringing peace and reassurance to our souls.
Breath
This may be one that we all hear and kind of dismiss, but it is a proven way to help reduce anxiety.
Breathing exercises can be incredibly effective in reducing anxiety, and I have witnessed their benefits firsthand. Whenever I notice my anxiety levels rising, I pause and take a few deep, slow breaths, which always calms me down.
This simple yet powerful technique can be integrated into various practices, such as meditation or yoga, to offer a holistic approach to finding peace of mind. In fact, I have used breathing exercises with my own children and classroom students, and they have consistently seen positive results.
Incorporating intentional breathing into your daily routine can be a game-changer in managing anxiety, providing a natural and accessible tool for achieving a sense of calm.
Develop a Hobby
Another thing that I have found is really good for dealing with anxiety is having a hobby of some kind. Doing something that you enjoy can help lower your anxiety as well. It also allows you to focus on something that is positive and that makes you happy, which helps to lower your stress levels.
For me, it’s reading. For some it might be crafts, or art of some kind.
There are a million different hobbies out there that you can do, just make it something that brings you peace and happiness. It could be running or CrossFit, it could be coloring, or stamp collecting. It could be singing or listening to music.
Like I said the choices are endless, just find something that you like to do in your free time and then take the time to do it.
Read or Listen to Inspirational Messages
You can read or listen to inspirational messages. I like to listen to General Conference talks while I drive or walk. You could listen to podcasts or TED talks about inspirational topics.
A few really good TED talks about anxiety and stress are:
Listening to an inspirational message can give you the inner peace and strength you need to keep going and to not give up!
There are some great books out there to help us learn to deal with our anxiety as well. Check out 15 of the Best Books to Read When Dealing with Anxiety for some really good resources.
Talk to Someone
When it comes to reducing anxiety, the idea of sharing your fears, worries, or stresses with someone can be daunting. For many, it feels like an automatic reflex to clam up and keep everything inside. However, opening up to someone you trust can be incredibly beneficial. This person could be anyone you’re comfortable with—a parent, spouse, friend, or even a therapist.
For me, talking to my husband often provides the relief I need. But there are times when I find it more helpful to speak with another woman, and that person is my mom. She always helps me put my anxieties into perspective. While she doesn’t solve all my problems, she makes me realize that what seems overwhelming is actually manageable. The simple act of talking to her helps me feel better and more grounded.
Whoever your go-to person is, let them be there for you. Often, these individuals don’t need to provide solutions; they just need to listen. Being a sounding board allows you to release those negative thoughts and emotions. It’s a crucial step in managing anxiety, even if it seems small.
Many people are hesitant about talking to a therapist—I was one of them. The thought of discussing my personal life with a stranger was off-putting, and I resisted for a long time. But when my anxiety became unmanageable, I decided to give it a try. To my surprise, therapy was incredibly helpful. My therapist not only listened but also provided tools and strategies to manage my anxiety and stress effectively.
If you’re considering therapy but feel uneasy about it, online therapy might be a good starting point. Programs like Online Therapy allow you to seek help from the comfort of your own home. They even offer yoga and meditation videos to complement your treatment.
Conclusion
Anxiety can be a challenging emotion to manage, but it’s not impossible.
By implementing these strategies into your daily or weekly routine, you can begin to take control of your anxiety and feel more empowered in your life. Remember, you don’t have to do it alone. Seek support from loved ones or a mental health professional if you need it. You have the power to reduce your anxiety and live a more fulfilled life.
I am not a medical professional. Please see Disclaimer.
Don’t forget to pin for later!
