I’m constantly working on building healthy habits and although I still have those paralyzing, curl-into-a-ball days, I have come a long way. It’s been about four years since my anxiety was at its worst and, since that time, I’ve picked up A LOT of habits and helpful tips that have helped me feel like I have a routine and can control the ebbs and flows of anxiety. This is a list of all of the little things I do everyday and, hopefully, it can help anyone else out there who is feeling anxious, scared, and unsafe.
1. Drink water
Being hydrated is so important to your overall health; chronic dehydration can cause headaches or muscle cramps and it’s absolutely essential to your body functioning properly. Try to drink water when you wake up and throughout the day.
2. Breathe
Just breathe. Inhale. Exhale. It’s so simple yet, when we feel anxious, we tend to take short, shallow, quick breaths. So close your eyes, listen to the air passing through your nostrils and just breathe.
3. Mind your posture
How you sit, stand, hold your shoulders—it all contributes to how you feel. Not only that, poor posture can contribute to back pain in the long run so try your best to sit up, stand tall, pull your shoulder back and hold your chin up high. You’ll start to think and feel differently and your spine will thank you!
4. Wear clothes that make you feel good and comfortable
Wearing clothes that make you feel good about yourself and confident is so important. Take care of your general appearance, even if you feel crappy at times, and let the good vibes work from the outside in.
5. Meditate
Take five minutes and just sit. If you have an overactive, monkey mind, let your mind be overactive! Try to notice those thoughts but don’t berate yourself for overthinking. Just sit in the quiet without distractions and let it be.
6. Cultivate gratitude
Every video I’ve watched, every talk I’ve heard, every Oprah’s Super Soul Sunday interview I’ve listened to has mentioned the importance of practicing gratitude in leading a joyful life and it turns out it helps to reduce anxiety as well. Whether you write down 10 things you’re grateful for or do a quick mental exercise, take time to count your blessings and reflect on all that you are grateful for.
7. Eat veggies and dark, leafy greens
It’s long been known that our diet and the foods we eat influences our mood. Make sure to incorporate nutritious foods into your diet, namely vegetables and greens like spinach and kale.
8. Create a comfortable living space
For me, clutter and lack of light induces anxiety so I always make sure to keep my home tidy, bright, and warm. Figure out what kinds of spaces bring you joy and re-create that wherever you are, even if it’s just your room.
9. Eat mindfully
Not only is it important to feed your body good foods, but it is also important how you eat. I like to use my meals to meditate on my food: how it tastes, the texture, and how it’s nourishing my body. Eating slowly and chewing thoroughly is also great for digestion and helps you to not overeat.
10. Interpret the outside world impersonally
I heard this in (another) Oprah’s Super Soul Sunday interview: someone else’s reaction or behavior has NOTHING to do with you. Having worked in customer service, I used to feel so hurt and defeated when someone was unkind to me but once I understood that their behavior was only a reflection of them and not me, these situations no longer brought me down.
11. Spend time outside
Get fresh air, take a walk, sit outside and move your body! It’s so good for you and is a huge mood booster.
12. Connect with people
Spending time with loved ones can be difficult in the middle of a pandemic but, as safely as possible, spend quality time connecting with the people you love (and pets, if applicable). If you can’t see them in person, facetime, send a text, write a letter(!) or make a call.
13. Listen to music
The way that music can completely transport us to a different place and time is so powerful. Take a few minutes, plug in your earphones, close your eyes, and get lost in your favorite song.
14. Practice self-compassion
Many of us, including me, practice negative self-talk without even realizing it so pay attention to how you speak to yourself and stop beating yourself up! Make a concerted effort to be gentle and kind to yourself.
15. Recognize when you don’t feel calm
The first step to changing a pattern is recognizing when you’re falling back to your old ways. Notice when you’re tensing your shoulders or clenching your stomach, breathe through it and tell yourself it’s okay.
16. Exercise – be active
Moving your body does wonders for the mind. Take a run, sprint around your neighborhood, do some sit-ups in your bedroom, follow an exercise video on Youtube…whatever floats your boat, get those endorphins and the dopamine and serotonin going. Most of us live such sedentary lifestyles (sitting at a desk or on the couch) that we forget how good it feels to move our bodies.
17. Journal
When you’re overwhelmed, upset, or just can’t handle life right now, get a journal and word-vomit everything that’s in your head. Simply writing down the millions of thoughts bouncing around your head will help you process things and make sense of all that you’re feeling.
18. Read a book
Pick up a well-loved book or a new novel and let yourself get pulled into the story and forget the world around you.
19. Have a bedtime routine
Dedicate time before you get into bed to focus on yourself. Whether it’s taking a bath, stretching, or repeating a mantra, allow your mind to wind down and get ready to relax.
20. Get a good night’s sleep
For me, good quality sleep ALWAYS corresponds to mental wellness. Having suffered from insomnia, I know how lack of sleep can absolutely wreck your mental and physical well being so, as much as you can, set yourself up for a relaxing, restorative night’s rest.
