Anxiety is a part of life for many people, even those who may not be suffering from a specific anxiety disorder. In the absence of a plan to manage anxiety, runaway thoughts of what-ifs and problems weighing on the mind can max out the brain. In dealing with clinical states of anxiety, according to the Cleveland Clinic, “a maximum reduction of symptoms, rather than a full remission, is an acceptable outcome.”
Stretch & Exercise
Stretching and stepping out is one way to release pent-up energy and relax. There are many ways to stretch, from basic pre-aerobic stretches to more holistic approaches such as yoga. Developing a quick and easy stretching routine before heading out for a vigorous walk of at least 30 minutes can focus your mind and quiet the thoughts that are competing for your attention. At work, it helps to take quick breaks to walk down the hall.
Breathing
If you must remain sitting or standing in place, breathing exercises are helpful in relaxing body and mind. These can be done with little outward sound or evidence. Avoid shallow breaths from the chest by concentrating on the belly and taking a series of large, slow, deep breaths centered there. Physical relaxation will follow shortly.
Pet a Dog or Cat
Enjoying the company of a cat or dog can be a major stress reliever. While not everyone’s lifestyle or commitments permit owning pets, there is usually a way to find opportunities to pet an animal. Perhaps a friend owns a pet. Another way to meet and greet animals is to visit the local ASPCA, where staff usually welcome people who like to just come and pay attention to the animals. Becoming a regular visitor may develop the urge to volunteer at the shelter.
Writing
Writing down the things that are causing stress can be a good way to get them out of the brain in which they have been rattling around. One useful activity when doing such writing is to divide stressors into “things that can be changed” and “things that can’t.” Another is to assign to each a number from one to ten (one being almost no problem and ten being a calamity), taking time to be honest and thoughtful in choosing the number. Once this is done, there are fewer eights, nines and tens than you might imagine.
Postpone Worrying
If you schedule a brief time, perhaps daily, in which to actively worry about things, it can help free up other time that used to be filled with anxiety. Writing while you're allowing yourself to worry can help the process. Review the causes for worry, updating them as events warrant. Again, this regular situational review may reinforce the idea that things aren’t going that badly. When done, put the worry away until tomorrow. (If kept awake at night by anxiety, reviewing the list helps that too.)
Get a Hobby
Hobbies divert the attention from anxious thoughts, and solutions and perspective can come while one is occupied with something pleasant. Gardening, model trains, painting or needlepoint may bring some calm to a swirling mind. One caution would be not to choose a hobby that could potentially add stress, such as learning the violin from scratch.
