If you think you’ve heard more, “I have anxiety,” statements lately, you’re not imagining it. Anxiety is becoming increasingly prevalent. As reported by Time, approximately 40% of Americans reported feeling more anxious in 2018 than in 2017 when surveyed by the American Psychiatric Association, and about 18% of the population has some type of anxiety disorder. A lot of the anxiety has to do with politics and the state of the world, and it’s also a result of the increasing amount of stress people are under.
What does anxiety feel like? It can feel different for everyone. It can feel like bees buzzing in your chest, vibrations that usually only occur after three espressos, a weight as heavy as an elephant or an urge to fidget. Once it comes on, though, it’s very difficult to get away from. That’s why prevention is so important. Before you turn to medication, consider these holistic habits to prevent anxiety.
Focus on the Moment
A lot of the time, anxiety rears its ugly head when the mind is idle — that’s why you may notice that you never feel anxious when you’re focused at work or engaged in a fun activity. When you’re not laser-focused on something, though, like when you’re lounging at night in front of the TV or riding as a passenger in a car, how can you keep anxiety at bay? Try tuning in to the moment, just like you do when you have something more pressing in front of you. What do you hear, smell, and see? What do you feel? What’s going on around or in front of you? Concentrate on even the smallest, most boring details to occupy your mind with something other than anxiety.
Try Mindful Exercise
Exercise can be fantastic at combating mental health issues, like depression, and mindful workouts are especially great at helping quell anxiety. Give yoga or tai chi a try — they’re great for your fitness as well as your concentration and stress level. Furthermore, exercise increases endorphins and serotonin, both of which can improve your mood. If your anxiety goes hand-in-hand with depression, exercise can help you with both. Plus, certain techniques can be used even when you can’t move around or workout, like when you’re riding in the car or at a work function. You’ll learn deep breathing strategies and small maneuvers that you can do even in tight places and without anyone noticing.
Pamper Yourself
Is there some type of beauty or relaxation routine that makes you feel calm, centered, and together? What soothes you when nothing else will? Maybe it’s a new haircut and blowout, a 90-minute massage or a tub filled with Epsom salts. Maybe a walk in the woods feels nurturing and indulgent, or your favorite hearty (but healthy) meal seems to soothe your soul. Whatever it is, make more time for it. Activities like these don’t have to be rare luxuries; you can add them to your regular week or month so that you’re always circling back to what makes you feel your best, most serene self.
Find and Fix a Trigger
Sometimes anxiety can be situational. If that’s the case, figure out what your triggers are and then take steps toward solving them. For example, if you’re constantly worried about your budget and income, you may notice that your anxiety spikes after you think about your unpaid bills. Write down a list of solutions; maybe you cut back on certain expenses, look for a second income stream, or negotiate budget billing plans with your creditors. If you always feel anxious when you walk into your home because it’s so cluttered it puts you on edge, perhaps you need to get serious about reorganizing and simplifying your home. Get on top of your triggers, then create a strategy for avoiding or remedying them to stay anxiety-free.
Talk to Someone Who Can Help
With so many people experiencing anxiety today, it won’t be too difficult to find someone to talk to. You could seek out anxiety support groups or confide in a friend who you think may be going through the same thing. You could also talk to a therapist who specializes in anxiety; they may even have some unique, holistic treatments to try. If you’re at work and you often feel you need to keep work frustrations bottled in or have to put on a front for most of your day — or “emotional labor,” which can increase anxiety, depression, and burnout — reach out to a coworker, boss, or your HR leads to talk to.
Final Thoughts
If you’ve tried a number of tactics but they’re not helping you manage your anxiety in a lasting way, it may be time to speak to a doctor about medication. Make sure that you weigh the pros and cons of taking medication before moving forward, though. Your doctor should be patient and should answer any and all questions you have. Do your research, raise your concerns and find the best anxiety treatment for you, whether that’s holistic, medicinal, or a combination.
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