Hi friends.
Let’s talk about anxiety… because, why not? Most of us, if not all, have it to a certain degree and with the state of things in the world these days… it is awfully hard to not feel a bit down. I have been struggling with anxiety for nearly all of my adult life, but it had gotten severely worse after becoming a mother. I let it get away from me for a while but over the past few months, I have worked very hard to manage it and hopefully, overcome it as best as I can.
I am NOT a medical professional. This is a personal piece sharing my own personal experiences (with the help of my own medical professionals) so I urge and encourage you to touch base with your doctor.
#1: Therapy
Yes, it is going at the top of the list. No, there is zero shame to be had over therapy. We can move past that stigma, got it? Maybe you landed here because you are doing everything to avoid going to therapy but I am going to say yes, as great as everything else is on this list, therapy has helped me the most and I am so grateful to be able to afford this type of care. If you are on the fence and need a nudge, consider this your nudge. Zencare is an amazing resource to help you find the best fit. (No, not sponsored!)
#2: Magnesium supplement
Talk with your doctor about this one first, but I started taking 200mg of Magnesium Glycinate to help me with better sleep and it has not only helped with that, but I believe has helped ease my anxiety as well (which is another benefit). I could feel a big difference after just a few weeks or so. Speaking of sleep…
#3: Improved sleep
For years, I have struggled with insomnia and waking up around 2-3am and not being able to get back to sleep. It was awful and I was only getting maybe 5-6 hours a night. I did not realize the mental toll that takes on you, as the exhaustion really can sneak up on you and cause irritability, anxiety, low-patience… just so much. Aside from the magnesium supplement to help, I actually dug deeper and working with my doctor, had a sleep study done. And lo and behold, I have been diagnosed with mild sleep apnea. I would have never thought this in a million years! But here we are. I said yes to the CPAP treatment and while it took about a week of adjusting and finding the right mask/levels/etc, WOW. I am now sleeping 8-9 hours a night without middle of the night wake-ups and feeling more level and refreshed, I truly can’t believe what a difference it has made in my life (and I now look forward to my mask!) It is the best feeling to be lulled to sleep knowing I won’t be interrupted by my lack of oxygen.
Yes, I know not all of us have this but I am saying it and putting it out there because maybe it is something you might want to look into if you ever notice low energy, poor sleep quality, waking up with a panicky feeling, etc. The sleep study was an at-home kit and was so simple (and interesting!!)
Sleep apnea or not, the quality of sleep cannot be undermined when it comes to anxiety!!
#4: Magnesium spray
One more thing for sleep. My therapist recommended magnesium spray for my feet before bed and/or if I do wake up in the middle of the night. A few sprays and then my socks. It is supposed to relax your muscles. I truly can’t tell sometime if this is all a placebo effect or what, but I love this spray. I use the brand BetterYou and find it at my local drugstore.
#5: Strong mints
This is a small and silly thing, but I keep peppermints on me now because I found that if I started to feel anxious while out and about or driving, popping a mint in my mouth would give me another sensation/sense to fixate on and it helped distract my reeling mind.
#6: Square breathing
This is my go-to breathing technique when I start to feel a little overwhelmed or panicky. It is also known as box breathing. The technique is: inhale for four, hold for four, exhale for four, and hold for four. This “mental square” can calm the nervous system and improve focus. It’s easy to do in a public setting. Sometimes I will outline the box on my leg using my finger as I do it.
#7: Cozy hobbies.
Doomscrolling and excess phone use was not doing me any favors. You may have noticed that I am not on Instagram as often as I was in the past and that is intentional. But focusing on calm or ~cozy hobbies~ has been a major benefit for me. A few of my favorites these days: crossword puzzles, adult coloring, playing Animal Crossing, and reading with a mug of tea.
I wrote a whole post about cozy hobbies.
#8: ASMR
I love listening to ASMR before bed to help put me at ease. I know everyone talks about ASMR now but truthfully, I have been listening to ASMR before it was what it is today. Back then, it was just called whisper videos or head tingles. But it’s been about 15 years now and it still is a comfort to me. I love listening to gentle reading/affirmations.
#9: Jotting one good thing
I don’t do this every day but if I think of it, I will quickly open my Notes app and write down one thing that was good about the day. It’s a mindfulness practice that doesn’t feel like a burden or too hard to do. When you anxious or strapped for time, these little things can feel like a mountain, honestly. Instead of saying “I am going to write this in a cute notebook every single day,” I take away the extra hurdle and just say nope, I will have my phone on me already so I simply need to open my notes app. Once you are in the habit, maybe you do move to a journal or slip of paper. Whatever the case, you are making time in your day to find the good. It’s also nice to look back on and see all the good moments from the month.
#10: Investing in a walking pad
I wanted to walk more during my day so we recently invested in a walking pad (Amazon affiliate link) and my partner and I are both obsessed. It’s such an easy way to add movement to my day. I do not like exercising but I am trying so very hard to make it a part of my routine and this has helped me do so. I told myself that if I am going to sit and catch up on social media while in bed, it’s better if I just go downstairs and walk while I do that instead. Walking has so many physical and mental benefits – a quick Google search will prove it. I will hop on it for 20 mins at a time, multiple times a day, sometimes to just reset my mood. If I will be blogging or working for a few hours, I love hopping on in between to switch things up. It is the best piece of fitness equipment we have ever invested in. I actually would like to upgrade to an incline one eventually.
#11: Low-fuss / boring meals
I have mentioned in passing on Instagram before that I have moved away from a focus on food because it started to become obsessive and trigger disordered eating patterns. Since making it less of a priority in my life, I have begun to heal and this in turn has helped my anxiety. I eat pretty boring/no-fuss lately but that has helped keep my anxious/obsessive thoughts at bay. By boring, I mean…. toast and fruit for breakfast, a large salad or rice and beans or a baked potato or whatever dinner leftovers for lunch. Dinners are usually the same as I have always prepared for my family, but maybe more convenient lately with no fear of frozen foods/mock vegan meats/etc. The main thing is, I am not overthinking ingredients or if something is “bad.”
Also for those who have been here a while, I have also successfully reintroduced gluten into my diet which has been lifegiving. The more restrictions I placed on my food, the more unhappy and unhealthy I felt. I do still eat plant-based, which is what makes me feel my best.
#12: Ordering decaf
It’s a simple swap but caffeine flares my anxiety. I would shake like a leaf from the inside-out. If I do grab a coffee with friends, I always order decaf. I’m that person now.
#13: Weighted blanket
This is another thing for sleep, but a weighted blanket in winter has been really comforting. Here’s the science behind it.
#14: Fidget tools
They aren’t just for kids, folks. I love the slow-rising squishy fidget toys. You know, the ones shaped like fruit or a giant pickle or a bao bun. LOL But sometimes it feels nice to have it in hand while I am watching a show or even during therapy. Another really simple thing that does not at all FIX my anxiety but has felt nice.
