Anxiety often sneaks up on us, taking root in our everyday lives. The persistent worry, the restless nights, and the constant hum of unease—it’s a familiar story for many. Anxiety doesn’t define us, but it can sometimes feel overwhelming, especially when we don’t have a toolkit to manage it. In this blog, I’ll walk you through some practical techniques that help me, backed by research, to manage and reduce anxiety. Some of these practices are featured in my upcoming workbook, The Serenity Scrub Workbook, as part of a journey towards mental wellness.
1. Mindfulness Practices
Mindfulness is about grounding ourselves in the present moment, learning to observe our thoughts without judgment. This simple yet powerful practice can help anchor our minds, providing a reprieve from anxious thoughts.
Mindful Breathing: Dr. Jon Kabat-Zinn, the pioneer of mindfulness-based stress reduction, emphasizes that even a few minutes of mindful breathing can help calm the mind. Research shows that mindful breathing can significantly reduce symptoms of anxiety by activating the body's natural relaxation response (Kabat-Zinn, 2013).
Body Scans: In a body scan, you focus on different areas of your body, releasing tension you might not even know you were holding. Studies suggest that body scans can help reduce both physical and mental anxiety symptoms (Kiken et al., 2015).
Tip: When I’m overwhelmed, I take five minutes to focus solely on my breath. It doesn’t solve everything, but it helps create a pause—a moment of clarity in the chaos.
2. Relaxation Exercises
Relaxation techniques are another cornerstone of anxiety management, offering physical relief that translates to mental calmness.
Progressive Muscle Relaxation (PMR): PMR is a two-step process in which you tense and then relax each muscle group. This practice not only reduces physical tension but also promotes relaxation (Conrad & Roth, 2007).
Visualization: Guided imagery or visualization involves picturing a peaceful scene or setting. Psychologist Dr. Barbara Fredrickson suggests that visualization can elevate positive emotions, which can counterbalance anxious feelings (Fredrickson, 2004).
Tip: Visualization became my go-to during tough times. I often imagine being by the ocean, with waves softly lapping the shore. Just a few minutes of this can have a grounding effect.
3. Cognitive-Behavioral Techniques
Cognitive-behavioral therapy (CBT) techniques are well-known for addressing the roots of anxiety by challenging unhelpful thought patterns.
Thought Reframing: One CBT technique involves identifying anxious thoughts and reframing them in a more balanced way. According to psychologist Aaron Beck, rephrasing irrational thoughts can diminish their power over us (Beck, 1976).
Journaling: Writing down anxious thoughts can be therapeutic and offers a structured way to identify and analyze patterns. Studies show that expressive writing can reduce anxiety by helping us process and organize our thoughts (Baikie & Wilhelm, 2005).
Tip: I journal my worries, giving each thought space on paper. Seeing them laid out often helps me realize they’re not as insurmountable as they feel.
4. Self-Care Tips for Building Resilience
Building resilience is crucial for managing anxiety in the long run. Self-care practices don’t just serve as a temporary fix; they contribute to an ongoing process of mental fortitude.
Physical Exercise: Research by the Anxiety and Depression Association of America (2016) shows that regular exercise can improve mood and reduce symptoms of anxiety. Physical activity releases endorphins, known as “happy hormones,” which provide natural relief from anxious thoughts.
Healthy Sleep Routine: A good night’s sleep is vital for mental well-being. Dr. Matthew Walker, a leading sleep scientist, argues that consistent sleep not only boosts resilience but also helps with managing stress (Walker, 2017).
Setting Boundaries: Learning to say “no” and establishing personal boundaries can greatly reduce anxiety caused by overcommitment. Psychotherapist Dr. Nedra Glover Tawwab highlights that boundary-setting is essential for a balanced life (Tawwab, 2021).
Tip: A solid self-care routine has been transformative for me. Exercising, getting enough sleep, and setting boundaries are essential in my journey to maintaining balance and peace.
Anxiety is part of the human experience, but it doesn’t have to control us. These techniques—mindfulness practices, relaxation exercises, and cognitive-behavioral strategies—are powerful tools in managing anxiety and reclaiming a sense of calm. And remember, mental wellness is a journey, not a race. *The Serenity Scrub Workbook* includes several of these techniques as part of an eight-chapter guide, encouraging readers to embrace their personal path to healing.
By: April Carson
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References:
- Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Books.
- Kiken, L. G., et al. (2015). "From a state to a trait: Trajectories of state mindfulness in meditation during intervention predict changes in trait mindfulness." Personality and Individual Differences, 81, 41-46.
- Conrad, A., & Roth, W. T. (2007). "Muscle relaxation therapy for anxiety disorders: It works but is mechanistically unclear." Depression and Anxiety, 24(2), 109-115.
- Fredrickson, B. L. (2004). "The broaden-and-build theory of positive emotions." Philosophical Transactions of the Royal Society B: Biological Sciences, 359(1449), 1367-1377.
- Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. New York: Penguin Books.
- Baikie, K. A., & Wilhelm, K. (2005). "Emotional and physical health benefits of expressive writing." Advances in Psychiatric Treatment, 11(5), 338-346.
- Anxiety and Depression Association of America (2016). "Exercise for Stress and Anxiety."
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner.
- Tawwab, N. G. (2021). Set Boundaries, Find Peace: A Guide to Reclaiming Yourself. New York: TarcherPerigee.
