Try all of it!

5/6 Edited to

... Read moreWhen anxiety hits unexpectedly, having a toolkit of simple yet effective strategies can make a huge difference. One of my therapist’s standout tips is to literally 'name and shame' your anxiety. This quirky method involves giving your anxiety an amusing name and addressing it firmly whenever it appears, like saying, "Not now, Dave, I have things to do!" It sounds odd, but it creates mental distance from the anxious thoughts, making them easier to manage. Another powerful tactic is humming. It might seem too simplistic, but humming activates the vagus nerve, which plays a key role in calming the nervous system. I use an app for daily reminders to hum for ten seconds; it instantly soothes the panic. Physical sensations are also crucial for interrupting anxiety spirals. For instance, holding ice cubes or placing cold water on your wrists sends strong, tangible signals that distract your brain from catastrophizing. Coupling this with quick bursts of exercise, like twenty jumping jacks before facing a stressful situation, helps expend adrenaline in a positive way. Lastly, writing down your feelings as soon as anxiety builds can provide huge relief. Even if you never reread the notes, the act of externalizing your thoughts helps your brain recognize the release and reduces internal pressure. Sharing these journals in therapy sessions can open up deeper conversations that are sometimes hard to express verbally. These holistic and practical hacks have truly enhanced my approach to managing anxiety, offering real-time relief and encouraging proactive self-care habits. I recommend trying each technique and customizing them to fit your own needs—small changes can create noticeable improvements in mental health and resilience.

29 comments

Kristen Holland's images
Kristen Holland

Now I’m going to make myself crazy trying to think of what I’m going to name my anxiety 🤷‍♀️🤣

See more(4)
daniellevanguilder's images
daniellevanguilder

Will definitely try to remember in the moment…

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