What I do to manage anxiety
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The theme for Mental Health Awareness Week this year is anxiety, and for a good reason: Champion Health says that 56% of employees are experiencing symptoms of depression or anxiety.
Experiencing anxiety occasionally is OK, but it does become a problem when it gets out of control.
I probably have moments of anxiety every day, especially in the morning before my meditation. After my meditation, I can often let go of that anxious energy.
The roots of anxiety
The root of anxiety is very complex and will not be solved in one or many posts on a Substack publication. At the same time, that is not a good enough reason not to try to inspire others to live lives which lower their anxiety and improve their overall well-being.
I firmly believe that so much of our anxiety is rooted in modern cultural norms and approaches, and if we made changes on a societal level, we would see the most difference. For example, introducing a 4-day workweek, decrease financial insecurity and more emotional support for people.
Alas, that is also the most complicated place to make changes. So, what do we have left? Making changes in our own lives and communities.
That’s the thing, all of us can be agents of change at home, amongst our friends and at work. If enough of us pick up the mantle to create a culture of well-being, we will see a change.
Margaret Mead famously said, “Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has.”
Approaches to reduce anxiety
There are many approaches to reducing anxiety, and here I will share what I do. This is only meant to be food for thought and not medical advice.
Practice impermanence, healthy detachment and acceptance
The statement above is my philosophy for life. To know and to remind myself that everything is temporary and it will come to an end. Whenever I get anxious during the day, I pause, take a deep breath and repeat that statement to myself.
I couple this with practising healthy detachment, which doesn’t mean being detached; it means having some influence over how much to attach and to what and whom.
Practising acceptance is vital: control what you can and let go of the rest. Most of the time, we cannot control most things.
Slow down and rest
Generally, slow down and gift yourself time to rest. Don’t fill every day with activities after work. Understandably, you want to, but all you are doing is creating an unhealthy cycle for yourself where you never recover properly. You can actually be more productive and present when you have properly rested.
Go for walks without your phone
All of us, myself included, are overstimulated by digital devices, and we need to implement practices to reduce how much time we spend on them.
I regularly go for a walk without my phone, and I have a rule not to look at my phone before my meditation in the morning and not after my meditation in the evening.
Also, turn off your notifications and liberate yourself from the phone.
You can learn many more tips from Mind Over Tech
Read Digital Minimalism and Stolen Focus
Let go of societal expectations
Many get anxious because they think they have to earn enough money to keep on doing and buying like everyone else.
That’s not true.
Just let it go and set yourself free.
That’s not to say that you can’t buy nice things and go on lush holidays, but should it really come at the cost of your overall well-being? I don’t think so.
You do not have to look a certain way or have a particular job. Do what feels and seems authentic to you—question what is authentic to you and what you have inherited from society.
Charles Bukowski famously said, “Can you remember who you were,
before the world told you who you should be?”
Read The High Price of Materialism
Spend time in soothing environments with calming people
Environments and people have a tremendous effect on us. So ensure that you spend time in spaces that are soothing and with people who are calming.
Also, make sure you are that calming person and create soothing environments.
I’d highly recommend checking out Re:Mind Studio for calming experiences.
Have a morning and nighttime routine
For me, this includes walking, breathwork, meditation, stretching, journaling and reading.
You have to figure out what works for you, but your morning really sets the tone for the rest of the day. If the first thing you do in the morning is to check your phone and have a coffee before you run out of the door, that’s really not going to set you up for success.
Instead, if you create some space for calm and reflection, that will sit with you for the rest of the day.
Talk to someone
We all need safe spaces to express our thoughts and feelings, whether with friends or therapists. Don’t bottle things up. Talk to someone about the difficulties you are going through.
Read The Body Keeps the Score and The Myth of Normal
Prepare and eat healthy food
Because of our fast-paced society, no one makes their own food anymore, which is a shame. Giving yourself time to cook and eat healthy food in a calm environment would be best.
When we are cooking, we start that journey towards rest and digestion.
Before you start eating, take a few calming breaths.
Sleep
Get 7-8h of sleep every night. Your anxiety will thank you.
The science here is strong. Check out Why We Sleep for more information.
Exercise
Every day do 30 minutes of movement that you enjoy. It can be anything you like, but at least get some in.
Write a to-do list and create time blocks
Almost every day, I write a to-do list and remind myself that I can only do one thing at a time. The trick is to not over-populate it. I also block out times for no distractions where I focus on one task at a time.
Check out Todoist productivity resources to learn more
Drink less coffee
I limit my coffee intake to one, max two coffees a day because caffeine certainly makes my anxieties worse.
Read less news
It is essential to be aware of current events; however, constantly following the 24h news cycle is unnecessary.
Have a strong spiritual practice
I realise this is not for everyone; even so, I have found that having a strong spiritual practice helps me to reduce anxiety and be more present in the moment.
Please let me know what you do to manage your anxiety in the comment below.