Managing Anxiety: 6 Tips to Help You Through Your Toughest Moments

For the next few minutes, I invite you into a space that is safe for any emotions you may be feeling. Any challenges you are facing are valid and you are accepted as you are.

Friend, I know each day can be a struggle. But I hope you find a little bit of comfort and direction here, to help you through your toughest moments. These are 6 tips to help you through those times.

1. 4-7-8 Breathing

Rhythmic breathing reduces anxiety by quieting and focusing the mind. It is used in meditation and yoga, and can help you fall asleep faster.

To begin, rest the tip of your tongue at the back of your top teeth. Take a deep breath in through the nose for a count of 4. Hold the breath for a count of 7. And release the through the mouth for a count of 8 (making a whooshing sound).

            Repeat 3-4 times.

2. Journaling Your Way to Self-Empowerment

If your environment allows, take a few minutes to examine your feelings on paper. I recommend beginning by asking yourself, “What do I feel right now?” Write down any emotions and physical symptoms you are experiencing. Underneath the feeling of anxiety and the physical symptoms lies the root feeling.

Is the root feeling telling you that you are incompetent, weak, incapable, unattractive, unworthy? Challenge the narrative that the root feeling is telling you.

            Write it. Say it outloud:

I am competent.

I am kind.

I am attractive.

I am strong.

I am worthy.

When you need a reminder, come back to this written assertion. As often as you can, challenge the narrative anxiety is telling you.

3. Utilize a Physical Turning Point

Do something for yourself that signals the start of a relaxing time. Give yourself permission to lay aside your troubles for the time being. This turning point may be cooking yourself a nice dinner, lighting a special candle, or choosing a song to symbolize the transition. Allowing this turning point to become part of your routine gives your mind the chance to calm during the transition.

4. Re-center with the 3-3-3 Rule

This is a mental trick to bring your mind to the present moment. When anxiety pulls you elsewhere, give this method a try to pull back.

1. Name 3 things you can see
2. Name 3 sounds you can hear
3. Move 3 body parts

5. Prioritize Sleep

The stress of anxiety is draining, yet it can be so difficult to quiet thoughts at the end of the day. Creating a bedtime routine that you find calming can reduce anxiety at night and help you wake up feeling more refreshed. Here are some tips to try:

• Night time tea
• Noise machine in bedroom (my personal holy grail!)
• Calming essential oil – Apply a safe-for-skin oil blend to your collar bones, breathing in the calming scents as you prepare for sleep.
• Reading – Taking a few minutes to read helps distract and relax the mind.

6. Accepting Help – Mental Health is Health.

I am a firm believer in breaking the stigma around mental health. If you’re struggling to manage your anxiety, I encourage you to speak with your primary provider and/or a mental health professional. Accepting help can empower you and allow you to grow into a happier, healthier you.

Whether you implement one or all of these tips, I hope they bring you comfort and help you face those toughest moments. You are not alone.