Navigating the Storm Within: Managing Anxiety Through Individual Strategies and Counseling

Anxiety is a normal part of life. We actually need it to survive. For example, if a bear is chasing after us, we need anxiety to help us to fight or flight. It can be a great survival mechanism. However, our anxiety can feel out of control at times making us feel like a bear is chasing us even when we are safe. Fortunately, there are effective ways to manage anxiety. Here are a few practical tips to help you.  

Tips for Managing Anxiety:

• Deep Breathing

Practice diaphragmatic breathing. It can help quickly shift our body from stress to relaxation in a matter of seconds. Remember to breathe in through your nose for 3-5 seconds, hold your breath, and breathe out through your mouth for 3-5 seconds. This method of breathing can calm your nervous system.  

• Regular Exercise 

Physical activity is a natural stress reliever. Engaging in regular exercise not only benefits your physical health but also releases endorphins, which can improve your mood and reduce anxiety. If exercise is not a part of your regular routine, you can start by taking a brief walk for 5-10 minutes in your neighborhood or nearby park. 

• Healthy Lifestyle Choices

Take an inventory of your life. Are you eating well and consistently? How is your sleep? Taking care of our body is a great way to manage our anxiety. Minimizing the consumption of alcohol or mood altering substances can also help you feel better.

• Journaling 

Write down the things that are causing anxiety. Expressing your thoughts and feelings on paper can provide a sense of clarity and relief. Journaling allows you to reflect on your emotions, identify patterns, and gain insights into the root causes of your anxiety.

• Gratitude List

Take some time to write down 3 things you are grateful for every day. This shift in perspective can help relieve anxiety and help your mind focus on other things allowing you to feel better. 

Seeking the help of a trained mental health therapist or counselor can provide valuable insights and coping strategies. They can offer a non-judgmental space for you to explore the root causes of your anxiety and develop effective tools for managing it. Remember, you don't have to navigate the storm alone—help is available, and there is strength in both individual resilience and the support of a therapeutic partnership.