We've all been there: stressed and anxious with a to-do list that doesn't seem to quit. Since it's not always practical to take the mental health day you so desperately need, it's good to have some tried-and-true tips to turn that anxious energy into something a little easier to manage.
I've had generalized anxiety disorder all my life, and I've learned a few tricks to keep on trucking when the cortisol and adrenaline are pumping. Some are just about self-soothing, and some are about putting all that anxiety to work for me.
Move Your Body and Declutter at the Same Time
I'm by no means a neatnick, and my house is usually kind of chaotic. But when I'm super stressed, looking at cluttered countertops and a pile of shoes by the front door can make me even more agitated. One of my favorite strategies for dealing with this is to walk laps in my house, dealing with clutter as I go. I try to jump up and get 1,000 steps in 10-15 minutes, walking from room to room and dropping off kids' clothes and toys or straightening up. By the end, I'm a little closer to my daily step goal, and my house looks a lot more organized.
Set Aside 30 Minutes to Distract Yourself
Sure, distractions are supposed to be a bad thing — when you're actually trying to focus. But when you can't stop thinking or worrying, a distraction can give your brain the break it needs to help you get on with your day in peace. When I'm feeling really stressed, I make myself schedule a 30-minute window of time that's purely for mental distraction. What you choose to do with it depends on what works for you, but these are some things that can be great:
- Watch an episode of a funny show.
- Read a really good book.
- Make art.
- Play a video game.
Anxiety can make it harder to focus in general, and it can feel kind of counterintuitive to set aside distraction time. However, your brain may be telling you it needs this break. It's not always easy to justify this time when you're not feeling as productive as usual, but it really can help.
Give Yourself Phone-Free Focus Time
For a lot of us, it's a habit to just grab your phone and scroll social media, email, or the news headlines when you've got a free minute, but this can actually add up to more anxiety. It takes a conscious decision to put the phone away, but it's worth it. I also sometimes find it helpful to remove certain apps from my phone entirely, even if it's just for a weekend or a few days. Not having the constant interruption of alerts can make a big difference in my overall mental health.
Get Some Sunlight
Ideally, it's a big help to go outside for a little while every day. A walk around the block can do wonders when it comes to anxiety. The thing is, getting outside isn't always practical, especially if you live in a colder climate like I do. Even on cold days, I try to make sure I get as much sunlight as possible. It's surprising how much it can help just to open the curtains and stand in the sun (or at least the daylight, if it's cloudy).
Choose One Thing You Can Do Something About
There's a lot we can't control in the world. From the choices of those we love to the direction of political events, we often don't have as much influence as we want (or need). It can help to look around and think about what is actually within our control. I like to pick one thing and focus on fixing that. It's not always major, but it can make a big difference in how I feel. For example, I can't fix food insecurity in my state, but I can volunteer at a food bank to make an impact.
Related: 8 Little Things You Can Do Right Now to Make the World a Better Place
Have a Snack With Protein
Anxiety isn't like being hangry — a piece of toast won't change everything about your outlook. The thing is, dealing with an anxiety flare-up gets a little easier if you're eating well. Things just seem a little more manageable when you've got the calories you need. For me, that means getting some protein in the form of a yogurt drink, a handful of nuts, or a piece of cheese. I feel full longer than if I just eat carbs.
Cut Yourself Some Slack
People don't always talk about it, but it's easy to get hard on yourself when you're dealing with anxiety. I'm usually aware that how I feel is not in proportion to the risk of the situation. Or I might not know of any kind of acute risk but just feel a sense of dread. It seems like it makes sense to dismiss the feeling as silly or messed up, but the truth is, it's a real feeling. It's okay to be exhausted and overwhelmed by it. Anxiety is a lot of weight to carry all the time. Forgiving yourself for the struggle can actually help lessen the burden a bit.
Related: 7 Resilience Tools to Bounce Back During the Toughest of Times
Take the Time You Need
Whether you're dealing with an anxiety disorder or just feeling overwhelmed by the news or life in general, you've got some tools to help. Take the time you need to recharge and redirect your anxiety. It's always worth it if it helps you feel better.
