Anxiety can creep in at the best of times. Everything is going fine and then suddenly, wham! Unexpected event. Without notice, you’re spiraling. It doesn’t even have to be “big” events to trigger anxiety. It can be as small as a detour on the road.
Once you’re in that anxiety state, your brain is primed to hang out there for awhile. Things you were just feeling a tinge nervous about become big, blown up ordeals. Sleeping becomes an uphill battle. You find yourself using coping mechanisms that you swore off last time just to get through the day.
It doesn’t have to be like this. Shoving the anxiety down or trying to control it with a white-knuckle grip are not your only options. Releasing anxiety is about feeling it along with all the other emotions and then letting it pass you by, like watching a sailboat glide across the water or clouds move across the sky.
There are many ways to release the anxiety from your mind and body. In these situations, mind and body go hand-in-hand. It’s as important to release anxiety from your thoughts as it is to give it a means to escape physically. Here’s 12 ways to release anxiety to get a head start:
1. Ditch the sugar and caffeine.
Even reducing your sugar and caffeine intake will immensely help your anxiety levels. Anxiety can easily go off the rails with sugar and caffeine because it energizes us. Anxiety is high-energy in and of itself. Sugar and caffeine just aid in the chaos.
2. Go for a run.
No, you don’t have to be a runner to do this. Too many people shrug this off too quickly because they’re not athletic or they don’t have the body type or they think they’ll hate it. The first couple months are hard, especially if you’re not a runner. However, I know from experience that your body adapts quicker than you think, if you give it the chance. Going for a run is incredibly restorative when your anxiety is running your mind. Not a runner? Start here with this super effective (and 100% free!) running program.
It doesn't have to be like this. Shoving the anxiety down or trying to control it with a white-knuckle grip are not your only options. Click To Tweet3. Escape to another world.
Books are magic. You can live a thousand lives by picking up a new one every week. Sometimes, you need your mind to take a detour about your present and future into a different world. It’s time to finally read that book. Feel like you don’t have the time or stamina to read? Try Audible and get two free books! You can listen to it on your way to work, at the gym, as you clean, really anywhere you can bring your phone, you can dive into a new world.
4. Talk to a friend.
Perspective can be the best solution. However, it’s incredibly difficult to give it to ourselves when we’re already down the Anxiety Overload rabbit hole. Sometimes, we just need to be reminded that we are loved, no matter the outcome of our future. During those times, it’s important to surround yourself (and your mind) with people who love and support you.
5. Color it in.
Adult coloring books hit it big a couple years back and for good reason. Get yourself a great set of watercolor pens and choose a coloring book. Have an hour or two to reset your mind by diving in. Let your thoughts flow as they will while you take these moments to yourself.
6. Go for a drive.
This is a great option if you live in the suburbs or countryside. It’s an excellent opportunity to explore the world around and get out of your head. There’s something about driving around with no destination or goal that’s completely cathartic. Fill up your tank and venture out. Discover new sites, enjoy the scenery, and release that pent up anxiety.
7. Knit.
I love knitting for this reason. It’s an easy skill to pick up if you’ve never knit before and so, so worth it. Start with these knitting tips and try something easy, like this cozy blanket, before moving onto harder things. Already a knitter? Try your hand at cables and fair isle to up your relaxation. This cable-knit throw is a great option. Lost on ideas of what to knit? Start here.
8. Pet an animal.
If you already have a pet, mission accomplished. Spend some quality time with your pet. If you don’t have a pet or don’t want to get a pet, a fantastic option is to volunteer at your local Humane Society or pet adoption center. Not only will you be offering comfort to animals, but in return, they will offer comfort to you.
9. Do a digital detox.
So much of our anxiety these days can be pinpointed to how much time we spend on social media. Start by vowing to go off social media for a week. You can ensure you follow through by deleting the apps (your data will be saved and they can always be redownloaded). Once (or if) you return, unfollow accounts that don’t make you feel amazing about yourself. This means all the accounts that spark FOMO, anxiety, depression, and self-loathing (aka critizing your body, your career, and your life circumstances to an unhelpful and unhealthy amount).
10. Journal.
I’m not sure why people are resistant to this idea. Typically, I find there’s multiple sources of resistance and procrastination: they’re not writers, it’s one more thing “to do”, their penmanship sucks, what if someone reads it. The list goes on. I’m here to tell you that you do not need to be a writer. You do not have to do it every day (though you may want to once you make it a habit). You don’t even have to journal in a traditional notebook. Google Docs is free and they have an app on your phone so you can take it on the go. If you’re worried about someone reading it, then it’s important to realize that that’s speaks more about them than you (and perhaps you need to consider why you have a person in your life that has 0 respect for you).
Long-story-short, just do it. Start with random words if you struggle and let it flow from there.
11. Declutter your space.
A cluttered space is a cluttered mind. There is worth in tidying up and organizing. You don’t have to be at a Marie Kondo level, but do pick up trash, put clothes away, make your bed. It’s the small things that are going to make the biggest difference.
12. Seek professional help.
Honestly, this should be at the top of the list. There is no shame in going to a counselor, therapist, and/or psychiatrist. Be sure to find someone who you feel comfortable with and who feels right for you. No problem is “too small” and no person is “too sick” for help. The first session is nerve-wracking, but I promise you, you will be so, so glad that you reached out.
Thank you for reading! If you got value from this article, I would love for you to share it with someone else you think could use it, too.
Living with anxiety can be so hard sometimes! I use all of these tips 🙂 I would have to say that consistent exercise and limiting unhealthy foods has helped me the most! Great article!
Agreed! It makes such a huge difference day to day when you eat better and move more.
I definitely need to cut down on my sugar intake for sure!
Briana
https://beyoutifulbrunette.com/
It’s hard at first, but having fruit around and having it with things that are heavier in proteins and fats (so it absorbs slower) is helpful!
I love this! I do a lot of the same things and I think the most helpful thing for me is journaling. Also the no-caffeine thing is REAL. Same with sugar. I actually create anxiety for myself when I’ve had no sleep and try to make up for it with coffee. Bad combo and perfect recipe for an anxiety attack.
Same!! I still drink coffee, but I definitely have to measure out exactly a cup and not “eyeball” it. Otherwise, I drink too much and am fighting off a panic attack by 3 pm!
I love this. Thank you so much 🙂
Of course!