Hi everyone! I hope you have had a great week!

This week, I am back with a highly requested blog post. A blog post that I hope will help many people and it’s also a documentation of the things I have tried over time to help me keep my anxiety under control.

Anxiety is the topic of today’s post but I am not talking negatively (of course!). I am going to be sharing some tips with you in the hope to help you along your journey through anxiety and becoming stronger.

For the majority of my life, I have had to deal with the feelings of anxiety and these symptoms seem to heighten when I am under stress, in a situation I don’t like or I am experiencing something out of my comfort zone. My anxiety can also be triggered by moments of sadness and distress. OR, my anxiety can occur out of the middle of nowhere and it can have 0 explanation.

That’s the thing with anxiety, it can be controlling and it can take over situations without you even being prepared. Sometimes, anxiety can be a good indicator as to whether you should be doing something and it can sometimes highlight if we’re under threat. It’s a human function and it will happen to everyone at least once.

Anxiety is incredibly common amongst the population. People these days are overworked in all areas of their life: business, family and social life. Our expectations are much higher and we find it impossible to switch off. Not forgetting, we also have the contribution of social media which without knowing, adds another dimension of stress to our lives.

The family of anxiety disorders include generalised anxiety disorder, panic disorder and agoraphobia, social anxiety disorder, obsessive-compulsive disorder and post-traumatic stress disorder… Just to name a few. I am no expert on this topic but I am writing purely from experience and research. *if you do have any of these disorders, please seek professional guidance and help. I am sharing my story and tips because it’s been highly requested. I must highlight this disclaimer to ensure no one gets the wrong advice and guidance.

You may have experienced anxiety once, you may have a friend that has an anxiety disorder or you may have chronic anxiety yourself. Whichever applies to you, take note and realise that not all of the strategies listed below will work for you or your situation.

Self-experimentation is essential to learn what techniques work for you. Professional help and medication may also be other options but please be patient with the process. Regarding the coping strategies, context is important, too. You may find that some strategies work in some circumstances but not in others. Experiment to observe what works best and please trust each process.

REALISTIC TIPS

Eat mindfully

Anxiety can throw our bodies totally out of whack. Our appetite might change, or we might crave certain foods. Binge eating or restrictive eating are two ends of the spectrum but both can occur when the feelings of anxiety arise. This is ok and it will pass but it is important to give your body the support it needs. After all, it’s the only place we have to live.

Try eating more of foods that are rich in nutrients and vitamins: colourful veggies, a balance of protein, carbohydrates and fats and eat some soul food too… Aka the foods that you crave but in moderation. Eat more foods that regulate levels of serotonin, the “feel-good” neurotransmitter that helps us remain calm. Even though our cravings may encourage us to eat more sugary processed foods, it’s important to take note if a certain food does encourage the symptoms of anxiety. I have experimented with my diet over the years and I have found that more sugary foods do encourage my anxious thoughts. I haven’t cut these out of my diet because I adore chocolate but I have limited them.

Get your ZZZZZ’s

Inconsistent sleep can have some serious consequences. I find that my stress levels and anxiety levels are heightened when I haven’t had enough sleep. Anxiety alone can also cause sleepless nights or disruptions in sleep pattern so it’s important to have a good routine in place to help you through the toughest times.

I try and have a pre-bed routine that takes less than 15 minutes – hot shower, oil massage over my body by myself, a soothing hot water drink, a tidy-up of my sleep space and switch off or silent my electrical devices.

If my brain is on overdrive with thoughts, I will write them down or type them into my phone as a ‘word dump’, this clears away the nonsense in my head before I shut my eyes. There are many other things I do before bed: eat something comforting, alter my bedroom temperature, light incense etc.

De-clutter the brain

Physical clutter = mental clutter.

A messy workspace can make it more difficult to relax and make it seem like work is never-ending. Take 15 minutes or so to tidy up your living space or work area, and then make a habit of keeping things clean and anxiety-free. It’ll help you think rationally, and there won’t be as much room for anxiety in your space. Some days, I can’t focus and I feel like my workload is neverending… But in fact, it’s my workspace that can have a knock on effect to my anxiety and productivity.

Practice gratitude

Studies have found expressing gratitude helps reduce anxiety, especially when we’re well-rested. Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed. If this is unrealistic… Think of the things you are grateful for every time you feel anxious. Are you grateful for your friends? The weather? Your location? Your job? The food that is readily available to us? Your phone? Don’t overcomplicate it and try and tone down the anxious thoughts by replacing them with gratitude.

Use your breath

When you experience extreme anxiety, you can also experience panic attacks. Using your breath to control and calm your body throughout the day can be a good mechanism for keeping things under control.

Breathe in for 3 seconds and breathe out or 3. Repeat this 10 times.

Consciously breathing, plus lengthening and strengthening the breath helps send signals to the brain that it’s okay to relax. This may take some practice and it might be frustrating at first but that’s all part of the process. Try and do it 5 times and then see how you feel. You are not a robot and you are allowed to take time out. Especially when things are becoming too much and you feel a little overwhelmed. Be kind to yourself.

Meditate (hear me out on this!)

Being ‘at one’ with your thoughts and quieting the mind can be a mindful practice. Meditation is also a way to observe the brain, letting us figure out how our mind generates anxiety-provoking thoughts. Thinking about our thoughts and welcoming them can allow us to clear fog patches in our brain. I don’t do this every day but when I do, I always use the app ‘Head Space‘ for guided meditation practice. It’s soothing, it’s not difficult and I always feel 10x better after guided meditation. I highly recommend it!

Do something you enjoy

Sounds easy and this isn’t always possible when you’re stuck in your office… But scheduling in some time each week to do something you love is essential. After all, we haven’t been born to JUST work and pay bills. We need to enjoy every moment. Baking, cooking and organising my space have all helped me overcome feelings of anxiety. Choose something you adore – see friends, have a bath, go out for a date night. Treat yo’ self!

Be around animals and children

Don’t roll your eyes… Honestly… Hear me out on this.

Kids and animals seem to have an innate ability to play, without stressing about their overflowing inboxes. We need to be more carefree and take time out… Just like little ones and our pets. If you don’t have a pet, offer to take a friend’s dog out for a walk or babysit for an afternoon… This rechannels your thoughts elsewhere and helps you reconnect with careless creatures who can lead by example.

Plan ahead

Fight anxious thoughts in advance by preparing for the day ahead. Try making a schedule or a to-do list and develop habits that increase productivity. So instead of spending 10 extra minutes every morning frantically looking for something, have a habit of making things a little easier each morning. Let’s face it, mornings can be difficult and when you have anxiety, even the smallest of things can feel challenging.

Lay out clothes the night before, pack a gym bag and leave it by the door, or make lunch ahead of time. Focus on how to “un-think” the anxiety-producing beliefs by prepping before they pop up. Be one step ahead and don’t let the anxiety catch you out.

Calmness through scent

Try smelling something calming… Light an incense, use some essential oils or cover your skin in your favourite soothing body oil. Nag champa is my favourite incense to burn during stressful times – it instantly provides a space with calmness. You could also burn a candle or if you’re on-the-go, carry some calming essential oils with you – essential oils have helped me many times during my yoga practices or during my walks to work. Use essential oils as a scent for calmness.

Even the scent I use in my skincare makes a huge difference to the way I feel. I highly recommend you check out the ALL NATURAL VEGAN skincare brand Urban Veda. Their products have saved my skin and my anxious thoughts. Soothing and calming. Use: ‘UrbanJess15’ for 15% off your order.

Visualisation

Something that has helped me massively is the manifestation of positive thoughts. When you are confronted with anxious thoughts and feelings, take a moment to visualise yourself handling the situation with ease. Just focus on the smoothness of the sail through the storm. Imagine things going how you want them to go and keep focusing on the good. Even if your mind wanders, re-focus it back to the positive. Try hard and be persistent with this technique.

Get out

I understand that this is easier said than done and the last thing you want to do is be around people when you’re feeling anxious. Trust me, I know and many plans have been cancelled because of the feelings of anxiety.

However, socialising stimulates all the goodness inside and encourages you to silence the thoughts and do something different. Laughter and smiling are two great healers and to be able to do this with others — Bliss! Next time you feel a wobble on the road, be sure to reach out to someone or use it as a reminder to book a lunch date with your best friend(s). I only have a small handful of friends, but they have all helped me huge amounts when it comes to anxiety. They are understanding, kind and open-hearted. Surround yourself with the good ones and don’t feel ashamed to have 1-2 close friends. You don’t need x10 fake friends.

Seek professional help

During my highest moments of anxiety, no methods worked. Despite trying everything, I opted for professional help. Hypnotherapy, CBT, counselling, spiritual healing… The lot. Hypnotherapy helped massively and after 6 intensive weeks, I had full control over my depression and anxiety. Spiritual healing is within my family I have luckily, always grown up with it and it has helped me get through the worst moments.

Create a vision board

If the future seems big and scary, try changing the thoughts about what lies ahead. Sometimes, setting more concrete goals can help take the edge off anxiety related to the future. Get excited about the future and take some time out to create a vision board filled with possibilities to come. Fill the board/paper with things you want to manifest in your life: a healthy lifestyle, a new house, a holiday… And build some excitement! And for those who aren’t the crafty type, try making an e-vision board using Pinterest.

While making the board, try using the T.H.I.N.K. tool: Is my thought true, helpful, inspirational, necessary and kind? If not, dump the thought and don’t put it on the board. Once the board is created, you could take a picture of it and put it as your phone wallpaper or alternatively, frame it for your room as a constant reminder and source of motivation!

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I know the feelings of distress that you can experience when you’re screaming for help and need guidance. It can be frustrating and exhausting but it’s important to be patient with the process and allow things to flow naturally. Every moment is a moment for you to get stronger, so don’t apply pressure and seek and you will find – *Luke 11:9.

If you do have Q’s, please email me! However, I can only offer information via my own experiences and I am not professionally trained in this.

If these tips have helped, please reach out to me or comment below.

How do you control your anxiety? What helps you? Please share below!

You. Are. Not. Alone.

Love, Jess x