Therapy

I feel anxious, how do I implement self-care?

Let’s first define anxiety and talk about some symptoms one may experience with anxiety before we get into how to improve self-care.

Defining Anxiety

Anxiety is defined by the American Psychological Association as “Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.”

To read more check out their site: https://www.apa.org/topics/anxiety

Now we understand anxiety and symptoms how do we implement self-care regimens to lower anxiety?

Anxiety can be very stressful. It can effect multiple parts of your life, including your every day activities. But there’s steps that you can take to help lower your anxiety level and improve your self care. Here’s some self-care ideas you can implement to potentially help lower your anxiety level.

Mindfulness

Mindful breathing

Progressive muscle relaxation

Talk to someone you trust

Talk to a therapist

Mediation

Journaling

Listening to soothing music

Journal your worries in a worry jar

Get enough sleep

Eat healthy

Join a peer support group

Listen to an inspiring podcast

Go for a walk

Be in nature

Watch the sunset

Watch the sunrise

Yoga

Drink a glass of water

Stretch

Watch funny videos on YouTube

Make a list of inspiring quotes

How do I pick a self-care tool to help with my anxiety?

Now that you have some ideas of ways to practice self-care often times the next question I get is which one do I try out first? My answer, always the same. The one that you feel most drawn to. So for instance, if your a person who loves being outdoors, then watching the sunset, or rise or even going for a walk outside may be one that you may enjoy. So try that out first. If for some reason it doesn’t feel fitting then try another one, literally go down the list of ideas till you find one or even many that you find helpful. Remember you have to give yourself the time to see if you enjoy it and it’s helpful and also it’s not one size fits all. One exercise a friend may use and find helpful may not be the same for you and likewise. So be patient with yourself and try out what feels most fitting and appealing to you. For more ideas on self- care, check out this list of 100 self-care ideas to create an authentic life you love: https://olgaphoenix.com/blog/100-self-care-ideas-to-create-authentic-life-you-love/

Now we have some ideas of self-care regimens we can implement how is self-care going to help lower anxiety?

Self-care is a way to regulate your system. Self-care also is a way to put your needs first. By practicing self-care one becomes more mindful. Being mindful helps to lower stress and worry and practice being present, more grounded and centered. Practicing mindfulness can also help an individual turn inward and become quiet and still and to focus attention on what’s happening in the moment and less attention on the past or future. When one is able to practice being present we are able to support ourselves in the here and now. Self-care and mindfulness go hand and hand. Try some new self-care tools out today and begin to see your anxiety level come down.

To learn more about mindfulness, check out our page on mindfulness: https://clopanetherapy.com/mindfulness-therapy/