5 Ways to Help Alleviate Anxiety

Feb 04, 2021

If you are suffering from anxiety, you are not alone. Seeking help is not a sign of weakness but rather one of strength. You don't need to go through it alone. Jodi Mitchell is a licensed therapist who can help you work through the emotions, worries, and repercussions that come from anxiety. In between sessions with Jodi, though, there are helpful ways to deal with your anxiety wherever it may strike.

Five Techniques to Try

1. Mindfulness: Practicing mindfulness and/or meditation can help reduce one's anxiety. For those trying mindfulness for the first time, try sitting up straight and tall in a chair. Clear your mind of everything and focus on the feeling of your feet on the floor. How does the floor feel under your feet? Now move your mind north and focus on relaxing the muscles in your legs. How does your stomach feel? Do you feel the breath leaving and entering your lungs? Place your palms on the top of your legs, focus on relaxing your arms, and let the tension leave your shoulders. Think about your neck supporting your head, and imagine all of the tension leaving your body. When you become more present and aware of your own body, you can better focus on taking care of you, rather than the anxiety of the moment.
2. Deep Breathing: Along with mindfulness, deep breathing is another easy tactic to help combat anxiety. By breathing in through your nose, holding it for a moment, and then breathing out through your mouth, it sends a message to your brain that lets it know that it can relax. Focus on deep breathing in the pattern above for one minute straight, as a quick method that can be done anywhere to help reduce your anxiety.
3. Exercise: This one takes a bit more time than the first two options, but making time to regularly exercise can greatly reduce your overall anxiety. It can be something as simple as a brisk walk around your neighborhood, or more in-depth, like finding a cardio class at your local gym. Whatever method works best for you, will not only improve overall health but your mental health as well.
4. Journaling: Writing down what is bothering you and releasing those emotions can be really beneficial for a lot of people. This could be in the form of keeping a bullet journal that highlights the good and bad of each day, a diary-style journal that contains your thoughts and feelings, or just a memo of anytime anxiety is taking over. Whatever format works best for your day-to-day schedule and style of writing.
5. Taking time for you: This last one is broader since it takes a variety of forms, but remember that by taking time for yourself, you are not being selfish, you're being proactive about your mental health. This could come in the form of saying no to extra work projects, having an evening out with friends, taking up a hobby you have let go by the wayside, or maybe something as simple a midday nap. Taking time out for yourself is essential to diminishing your anxiety!

With all of this, keep in mind that talking to someone about your anxiety and working through it together is the best method to living your life to the fullest, without worries weighing you down. Contact us and let us help you set up an initial consultation.