Self Care Tips for Managing Chronic Anxiety

Anxiety can be a giant force that sometimes feels impossible manage. It can take over our days and leave us struggling to cope. Below are a few idea’s that can help before, during, or after an episode of anxiety. Remember, everyone has their own way to cope so take what works best for you!

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Journal your thoughts away

Writing out your thoughts can help get you outside your head. When our thoughts are swirling around uncontrollably, it can be helpful to look at them visually. There are countless journal prompts online if you’re not sure where to start or you can simply write “I am feeling” statements. The classic pen and journal will work wonders but sometimes writing isn’t for everyone. Maybe start a folder on your computer to vent your thoughts into if typing is more your jam or use the audio function on your phone and speak/cry/yell

your emotions away (this can also be great for listening to it back to get an outside perspective of your thoughts and feelings).

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Make a fact sheet

Have you ever had that experience, where you express your anxiety to another human and they’re just downright confused? So often our anxiety is not grounded in fact. In those moments, our brains aren’t looking for facts, it’s looking for anything that’s going to continue to fuel the anxiety and panic. It can help to look at the evidence. What is your mind telling you and what are the facts telling you? Anxious about an interaction you had? Ask yourself, did the other person say anything about it or is it just your mind telling you that there is an issue.

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Channel that energy

Anyone that experiences anxiety can tell you, anxious energy is a big energy. So why not channel that massive energy into something productive? Get creative! Try focusing that energy into a passion project, an art project, baking or cooking, anything to give your mind something new to focus on and your hands something to keep busy.

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Get moving

This can be unique to you! When I feel anxious, I always redo my room. The physical act of moving furniture, cleaning, organizing, helps me work up a sweat and stay present in the moment but this could look different for everyone. Maybe you want to go for a run or take a walk, maybe you want to stretch or dance, whatever it is, moving your body will help expel some of that anxious energy and release some much needed endorphins.

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Give yourself comfort

Do you have a favourite stuff animal? A tea that you absolutely love? An album that just makes your heart sing? Let yourself indulge! Fill your room with good scents, order your favourite food, whatever you need to give yourself comfort and love in the hardest moments. I find it helpful to make a box filled with my favourite things, that way when those anxious moments hit, I have it ready to go with all the comfort I could ask for.

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Find support

Anxiety makes it’s incredibly challenging to break free from those cyclical thoughts. We can feel really trapped and alone and our perception of reality can become increasingly warped. Try reaching out to a friend. Sometimes just letting another human know, “I feel anxious” takes the power away from the anxiety. Find an online platform, follow positive mental health social media accounts, access therapy or support groups, or any way that works for you, connecting with others is a way to push back.

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Read up on it

It can feel impossible to control what you don’t understand. Give yourself a crash course in anxiety. It can help in those moments to be like “I read this, I know what’s happening, and I’m going to do my best to cope and work through it”. There are endless books, blogs, and accounts dedicated to understanding anxiety.

For those of us with an anxiety disorder, it isn’t going to go away anytime soon. Our best strategy to making it work despite our anxiety is to find coping mechanisms that help ease the emotions when they become overwhelming.