My journey with anxiety
I’ve lived with anxiety for most of my life. My diagnosis has changed over the years – starting as generalized anxiety disorder and then shifting to post-traumatic stress disorder. Regardless of the diagnosis, my symptoms have been challenging to manage, sometimes making it difficult to make it through my everyday responsibilities. Finding a variety of strategies that are effective in knocking my anxiety level down a few notches has made a huge difference. I still have difficult days, but they are more spread out than they used to be and don’t typically last as long.
Anxiety doesn’t look the same for everyone and what works for me might not work for you. My goal in sharing this isn’t to give professional advice, but to let you peek into my own toolkit in case it sparks ideas for your own.
My “first aid” strategies for moments of high anxiety
5 senses meditation
This is my go-to grounding exercise and one that works well for both children and adults.
Working backwards, I name:
- 5 things I can see (textures, patterns, colors)
- 4 things I can touch (soft fabric, a warm mug of tea, a pet’s fur)
- 3 things I can hear (birdsong, fans, wind blowing through trees)
- 2 things I can smell (coffee, clothing, grass)
- 1 thing I can taste (if a food or beverage is available)
The 5 senses meditation is simple, doesn’t require special tools and works anywhere.
Slow breathing
My other favorite anxiety “first aid” tool is to take a few moments to take slow, deep breaths. Research has shown that breathing deeply sends a signal to your nervous system to relax.
I often use deep breathing to manage work-related stress. My perfectionism leads me to gradually tense my shoulders and jaw and breathe more shallowly than I should – without me even realizing it. I installed a the Time Out app on my computer that blurs the screen for 30 seconds to remind me to pause, take a few breaths and relax my muscles.
Ways I reset when I have more time
Talking it out
Whether it’s therapy, journaling or talking to a friend, expressing my thoughts out loud or in writing helps shift my perspective on anxiety-inducing situations. Therapy has been especially valuable, giving me actionable strategies to ease anxiety both in the moment and prevent it in the future.
Nature time
Being outdoors has always given me a sense of calm. That’s because time in nature lowers stress hormone levels. Whether I spend 10 minutes in my backyard listening to the birds sing or spend the day kayaking, outdoor time is an integral part of my toolkit.
Creative focus
There’s something about creative activities that pull my focus into the present moment and away from whatever is causing my anxiety. Finding time for art can be a challenge, so I signed up for a weekly pottery class to help me make sure that I set aside time for mindful, creative focus.
If traditional art isn’t your thing, activities like jigsaw puzzles and reading can also help keep you grounded in the present moment.
Habits that help prevent anxiety from climbing too high
Exercise
Exercise helps me lower anxiety in the moment and keep it from building up in the first place. When I’m already stressed, I gravitate toward a relaxing yoga session or a walk outside. For anxiety prevention, aerobic exercise works best for me.
Asking for help
This one’s hard. My brain often tells me I have to do everything myself, but I’m learning that when I am overwhelmed and don’t ask for help, my anxiety skyrockets and I become irritable and not fun to be around. In my experience, people usually want to help — they just need to know what I need.
Self-care
Self-care isn’t always bubble baths and spa days. Sometimes it’s about making doctor appointments or putting away laundry so I’m not tossing clothes in the dryer every morning to de-wrinkle them. I think of these as tasks that reduce stress for “future me.”
Medication
For a long time, I thought taking an anxiety medication meant I wasn’t trying hard enough to manage my mental health. I’ve since realized medication is simply another tool — one that works best alongside all the others in my toolkit.
Closing thoughts
When I’m in fight-or-flight mode , thinking clearly is the last thing I’m capable of doing. That’s why I keep my toolkit saved on my phone. On bad days, I can just pull up the list and choose something without having to mentally “figure it out.”
If anxiety is part of your life, you might try creating your own toolkit full of activities that can help tame your anxiety. If you’re still struggling, it’s okay to ask for help. Check out the treatment finder [LINK] to find a therapist or psychiatrist who’s right for you.