1. Identify triggers
It is not uncommon for anxiety attacks to arise when you are in a relaxed state. Take note of things that you notice around the time of your anxiety. The more that you understand about your anxiety, the easier it will be for you to start gaining control. A few questions that you can ask yourself to better understand where your anxiety is stemming from;
- Are you aware of what is causing your attacks?
- Where you are experiencing resistance in your life?
- Are you neglecting any personal needs?
- Are the attacks occurring at a certain time of the day?
- Is there something that consistently gives you anxiety?
- What was happening right before you started to feel the attack arising?
2. Move around
When you are moving, you are growing. Moving and showing your body love feels good. There is also a newly gained confidence and a feeling of accomplishment when you get your blood flowing. If you are regularly moving your body you will also experience results like better sleep, more energy, mental clarity, and many other physical benefits.
You don’t necessarily have to go to the gym to get the blood flowing. There are millions of videos and workouts posted online that you can accomplish in the comfort of your own home. Make sure that your goal is realistic for you. 20 minutes of exercise, 3x per week might be a great start for a healthy individual who does not have a regular exercise routine. If you’re not feeling the gym, throw on your favorite jams, and have a dance party at your house! Dancing is so liberating and fun. It doesn’t matter how you move, just move! Shake your shoulders and wiggle around! Do what feels natural and makes your body feel good. By moving around, you are breaking up any energy blocks or tension that could be stuck in your body.
3. Creative expression
Humans enjoy creating differently. If you aren’t sure of what you enjoy creating, it is time to begin exploring your options. There is something out there for you, and if you are struggling to find a creative outlet- you can make something up! Some individuals enjoy creating jewelry, pottery, paintings, stories, and even things like taxidermy!
Letting out a little creativity can do a world of good for your psyche. There are different phases that your body must go through to maintain balance, and one of them is allowing yourself to create something. Maybe you splatter paint all over a canvas, or something a little more structured like writing a short story about something that you love. It is okay if these things don’t feel as if they come naturally to you. If you are trying something new, it generally won’t feel natural. Try to focus on enjoying the task more than being good at it. If you enjoy whatever you are creating, you will naturally become more skillful. Skillset is a result, not a requirement.
4. Positive affirmations
Which do you think comes first- Success or Positive Self-Talk? Imagine a life where you focus on nothing but the positive things that you have accomplished. The universe pays attention to the things that you focus on and delivers more of that to you because you are activating something called the Law Of Attraction.
“I am constantly growing and evolving into the woman that I desire to be. I am a woman of value and integrity. I build healthy, valuable relationships. I set boundaries with people I love because I respect myself”. –Whitney Sause
Having a hard time coming up with some positive affirmations? Check out my weekly wisdom/affirmation give-aways, where I will send you weekly positive affirmations and nuggets of wisdom to stimulate you and your new positive mindset.
5. Practice Yoga
Yoga is the perfect way to center your mind, body, and spirit. Yoga is also great for calming your nerves, and genuinely nurturing your body. There are many different kinds of yoga classes available, so take the time to find one that is best for you.
If you live in the Kansas City area, I recommend Karma Tribe Yoga in Westport or InBliss Yoga in NKC. Look up the different types of classes and see which one best fits your personal goals and needs. Don’t give up!
6. Write Freely
I like to refer to this as an “information download”. I prefer to use the old-fashioned pen and paper method because the style of your handwriting adds an extra element of creativity that a computer will not display. Set aside a certain amount of time to write freely without worrying about spelling, grammar, or topic. Let your hand write whatever it wants to.
Turn off all distractions, find a pen that you enjoy using, get in a comfortable position, and start writing. You might come up with solutions or answers that you weren’t even aware you were seeking.
Recap & What to look forward to in part 2
In part 1 of How to Manage Anxiety, I covered identifying triggers, moving around to break up stuck energy or tension in your body, having a creative outlet to maintain balance, using positive affirmations to add life to things that are going well and attracting more positive experiences, practicing yoga to center your mind, body, and spirit, and lastly, Freewriting as a way to reflect.
Next week, in part two, I will release 7 more techniques to reduce and possibly eliminate anxiety from your life.
Creating new habits and sticking to them can be a challenge, but seeing them multiple times can really help them stick with you. It might be beneficial to write these 6 steps down in order to further your familiarization with them.
If you are experiencing extreme anxiety, please seek professional help immediately. It is important to take care of yourself and get to the root issue so that you can live the best life available to you. I am currently assisting women in their transformation and would love to connect to see if I am the right coach for you.
If one or all of these have helped you in some way, please feel free to share your growth experiences so that we can reach other women and inspire them to start making these positive changes as well.