Do you have an anxiety disorder? What is an anxiety disorder? What does an anxiety disorder do?
Anxiety disorders are not just a little worry or nervousness you might get here and there. They are fears that linger, that are constant, they just don’t seem to go away.
People with anxiety disorders are usually affected on a daily basis. It can affect their daily life with relationships, sleep, or not being able to relax.
Anxiety can show up in different ways…
- constant worrying
- physical tension
- avoiding certain situations
- it can look different for everyone
For me, I feel like my mind never stops worrying about something. I could have a trip coming up and all I can think, sleep, or eat is that trip. I think about what I need to pack, I dream about what I need to pack or what could go wrong, or I just sit there thinking about what I might do on that trip.
I’ll constantly scroll looking for things to buy for the trip, making list after list of just in case, maybe, and must buy. I waste so much time worrying about things I might need, I can’t enjoy the present.
It doesn’t stop there, I can literally feel tension in my body till the trip actually comes. For me most of the time it’s like my stomach is in my mouth (an almost feeling of being sick to my stomach). Like there is an energy ball of stress I just live in all the time.
Sometimes it’s just about “normal” life stuff, like my neighbor stomping upstairs. Do I say something, do I bang on the ceiling. I have nightmares about what to do, and the anxiety just builds and builds. I have anxiety about confrontation, about what their response might be if I confront them, about opening my mouth period.
Or maybe I have to drive somewhere I have never been. That thought alone gives me anxiety. Will I miss my turn and have to turn around, will I have to make a fast sudden turn, will I have to cross a busy intersection that doesn’t have a light. Am I going to hit the gas enough to get across safely.
All these things seem silly, and I think to myself frequently that these things are not real things to worry about, that I shouldn’t have anxiety like this.
But, I seem to overthink and over exhaust every thought there could be on a subject that is on my mind. Writing this out sounds like over kill to me now, but it’s really how I live, crazy, right?
This is no way to live, it’s not pleasant at all, but there are ways to try to overcome or help maintain the stress levels.
For me I don’t think I am capable of being a 100% stress/anxiety free. But I do try to lessen that feeling as much as I can. But before we dive into the tips of how to help. Let’s figure out if you have an anxiety disorder.
I am not a medical professional. The information in this post comes from personal experience and general knowledge. It is not intended to replace professional advice, diagnosis, or treatment. If you are struggling with anxiety or any mental health concern, please reach out to a qualified healthcare provider. If you ever feel unsafe or overwhelmed, please seek help right away by contacting a professional or a trusted support line in your area.
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Gentle Self-Reflection Questions
These aren’t meant as a diagnosis but as a way to reflect. If several of these feel familiar, it might be a good idea to talk with a professional for support.
- Do you often feel nervous, anxious, or “on edge” even when nothing specific is wrong?
Do you find yourself worrying about many different things, and feel like it’s hard to control the worrying?
Do you experience physical symptoms like a racing heart, tense muscles, sweating, a feeling in the pit of your stomach, or trouble breathing when you’re worried or stressed?
Does your anxiety make it hard to fall asleep, stay asleep, or feel rested?
Do you avoid certain places, situations, or activities because they make you feel anxious?
Do you sometimes feel sudden, intense waves of fear or panic (panic attacks), even when there’s no clear danger?
Do you often replay conversations or events in your head, worrying about what you said or did?
Does your anxiety get in the way of work, school, or relationships?
Do you feel restless, like you can’t sit still or relax, even when you want to?
- Have you been feeling this way for six months or more?
Now if any of these resonate with you, or you feel the way I feel in my examples of my anxiety from earlier, it may be worth talking to a professional.
Everyday Ways to Make Life Easier with Anxiety
But if you are anything like me, the thought of getting on the phone, in person, or video chat with someone gives you anxiety. So I have listed a few things I do to help with that overwhelming feeling I get all the time.
Create a Calming Routine
Morning or evening rituals that bring predictability and peace.
Examples: stretching, journaling, breathing exercises.
We are creatures of habit. With routine comes structure, and it’s helpful to keep days a little more predictable.
Practice Grounding Techniques
- Simple methods to bring focus back to the present (5-4-3-2-1 method, holding something comforting – my cat if she lets me)
- stand in grass, a river, or the ocean/sand, ground youself physically to the earth
For me personally I feel so much better after a few hours in the ocean, taking a nap on the beach, going to the lake and touching the water, or just putting my bare feet on grass. Stay in the act of the moment. Truly think about connecting to the earth.
Limit Anxiety Triggers When Possible
- Reduce caffeine
- Manage social media time
- Create boundaries with stressful people or tasks.
Caffeine has always been a part of my life, so this part was a little tricky. I have tried the mushroom coffee, that wasn’t bad, but what really worked was that chocolate “coffee”. It’s 100% cocoa and is brewed like coffee, but it’s cocoa. It’s helped me a lot with the transition from coffee. You can find it [here] on Amazon. No pressure, I just didn’t want to leave you hanging if that was something you want to try.
With social media, I have to actively tell myself to get off Instagram and Pinterest. I have stayed up late many nights from the vortex social media creates, on purpose! I set an alarm that goes off at night, so I’m not doom scrolling right before bed. I sleep a little faster and easier.
Boundaries…! I often have trouble saying no, but saying no can actually help with your anxiety. Maybe not in that very moment, but overall. Setting boundaries like saying no to the activity, because you haven’t given yourself the time to prepare is perfectly okay. Saying no, because you have reached your social limit for the day, or week is okay too.
Movement for the Body, Relief for the Mind
- Gentle movement like walking
- Yoga
- Stretching to release tension
- Meditating (not much movement, but great for the mind)
Taking a short or long walk or run can do wonders to the mind. For me it gave me time to clear my mind. I could focus on my breathing and the movement of my body. This I admit I need to do more often!
Yoga, stretching, and meditation all go hand in hand. It can do all the same things walking or running can do. It’s key to stay focused in the activity of things. Focus on the breath, the inhale and exhale, focus on balance, and intentional movement.
Don’t look at it as exercise, look at it as a way to clear your mind, and focus on anything but the anxiety. And bonus it is exercise, so 2 birds, one stone.
Sleep & Rest Matter
- Down time
- No screens
- Journaling
- Reading a book
- Sleep timer on TV?
Train your brain to start shutting down. Have a nightly routine to prepare your body to go to sleep.
- Shower, brush your teeth, read a book
- Shower, brush your teeth, meditate
- Shower, brush your teeth, journal
- Put your face cream on and read
- Put your hand cream on and journal
- Put on a show, set a sleep timer (on your TV)
Whatever it might be, whatever works for you. Let your brain know, we are preparing to go to sleep.
I am guilty for putting on a show I’ve watch 100 times, putting the sleep timer on, and passing out whenever. There are some ups and downs to this, but if it works it works. This only works for me, because I’ve been doing this since I was a child, but I find myself leaning towards no screens more and more the older I get.
Take Up A Hobby
- Sport
- Writing
- Blogging
- Golfing
- Cycling
- Knitting
- Bingeing (not the healthiest option)
Finding something that you truly like, and relaxes you will help you keep your mind off stressful anxiety triggers.
Take blogging, I started blogging as a creative outlet. I have noticed I spend more time thinking about blogging than anything else. I enjoy blogging, and it has changed my life for the better. To have an outlet that is comforting and it’s something I really enjoy doing has shaped me into a calmer person, I think.
It did take me some time to finally find blogging, and introduce it into my life. Try out a few hobbies, and see what you enjoy.
Interested in blogging?… Check out my post on your blogging why… see if it is right for you… [here]
I listed bingeing, because I do it. It is not the healthiest way to help with that anxiety, but I do often turn to bingeing to help relax myself. I don’t watch action movies or shows that will just increase that feeling. I watch things that are happy, funny, nolstalgic, or romantic.
I’m not going to lie, everything under the sun can give you anxiety if you let it. It’s your responsibility to try to not let your anxiety get the best of you. For some it won’t be easy, it will take active work to have good days, I know from personal experience. But you are not alone, and things can get better.
Whatever works for you, whatever makes that anxiety go away or shrink it. Give it a go for a while, and see if it has improved your life for the better.
Small Mindset Shifts
Replace “what if everything goes wrong?” with “what if it works out?”
Use mantras or affirmations as anchors.
Start small and build on that. I try to tell myself these things in my head on repeat when I feel overwhelmed with anxiety…
- Just breathe
- You’re okay/It’s okay
- It’s not that big of a deal
- Calm down
I can just hear myself now… “It’s okay, it’s okay, everything is okay, just breathe, you will be okay”. Focus on breathing and remind yourself to let go of that feeling.
“Let it gooo, let it gooo!”
Use daily affirmations, there are apps, and pages that can help you all over the internet. ChatGPT has been helpful in lifting my spirits on some days, or I look for Instagram pages with daily affirmations.
Treat Yourself
- Soothing Bath
- Spa Day
- Get nails done
- Shopping Spree
- Music
Take soothing bath, light some candles, put some music on, grab a book. Give yourself a relaxing environment. Or go get a massage at a spa, get a facial too! Go get your nails did! Go buy a new outfit! Jam out to music and dance like no one is watching.
Do something just for you, and make sure you either have fun doing it or take time to relax all those tense muscles. Just let go of the anxiety and enjoy the moment.
When to Seek Professional Support
If anxiety feels constant
Overwhelming
Affects daily life
Professional support can make a big difference. Therapy, support groups, or talking to a doctor can be very helpful. I have sought professional help in the past. Right now I feel like I’m maintaining my anxiety within a functional level.
But if it is all too much for you, or you feel mentally crippled in any way, please seek professional help. I hear Betterhelp is a great place to help with anxiety disorders as well as many other psychological help. I’m not a sponsor I just hear good things about it.
Final Thoughts
Again, I am not a medical professional. The information in this post comes from actual personal experience and tips that have helped me. It is not intended to replace professional advice, diagnosis, or treat.
If you do have an anxiety disorder there is nothing wrong with you, you are perfect the way you are! Yes, there is a little more work to be done to help keep us less overwhelmed, but there is nothing we can’t do.
Remember to love yourself no matter what your doubts, anxiety, or insecurities tell you. You are enough, you are capable, and you are amazing!
I hope these tips help you maintain your daily anxiety like it has helped me. If you have an anxiety disorder and this helps in anyway, please subscribe to my Newsletter. I’d love to have you in my little corner of the internet to have someone to write/”talk” to, thanks for reading/”listening”.
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