Anxiety Management Tips from a New Jersey Therapist
Unlike anxiety from daily stress, clinical anxiety can look like unsettling worry, intrusive thoughts, or a constant looming fear that hovers over you.
However, there’s no question that we’ve all faced the mental fatigue of anxiety that stems from everyday stress. It’s simply a part of life.
Which means that knowing how to manage anxious thoughts is a skill we can all benefit from.
As New Jersey therapists, we’re passionate about giving you access to tools that will reduce hindrances to your mental health — anxiety being one of them.
The coping solutions we’re about to share may seem simple (almost too simple). But integrating these small steps can build short-term and long-term positive effects on your quality of life:
Engage in Self-Care Activities
There’s been much more dialogue online around the importance of self-care over the past few years. Where it gets confusing for people (and maybe for you, too) is knowing what self-care activities to engage in, how, and how often.
Sure, we could easily say to take up practices like yoga, exercise, meditation, reading, and so on. And believe us, they work for many of our clients!
But you don’t have to commit to all of them. You don’t have to commit to all of them all at once. And in fact, you don’t have to commit to any of them. Listening to what your body needs and meeting yourself where you’re at — that in itself is self-care.
For example, self-care can look as simple as getting more sleep than you managed to the night before. Check! ✔️
You see, it doesn’t have to be complicated. Find a self-care activity you can always go back to, even if, for a while, the commitment is tiny.
Just be sure it’s something you want to do, not something that will feel like a chore. Then you can build the habit from there.
We mentioned the example of sleep because another way to manage anxiety is to …
Focus on Improving Your Sleep-Hygiene
It’s safe to say we can all do a better job creating a reliable sleep schedule. You may already know that getting better sleep has plenty of health benefits. But did you know sleep directly impacts your mental health too?
(Besides, we believe health is mental health 🙂)
“An irregular circadian rhythm can have a negative effect on a person’s ability to sleep and function properly, and can result in a number of health problems including mood disorders such as depression, anxiety, bipolar disorder, and seasonal affective disorder.”
It’s incredible how much the human body can work in our favor when we simply clock in more hours for rest.
Does that mean you’re required to have “lights out” by 8PM from now on? Certainly not. We don’t think that’s realistic for many of us. Again, know yourself, your personal schedule, and what you can commit to.
Some simple practices that can help you go to sleep more easily include:
An hour-long wind down routine before bed
Reduced screen-time 30 minutes before bed
Avoiding large meals or caffeine before bed
Limited naps during the day
Physical activity during the day
If you find yourself anxious, chances are you may be deprived of quality sleep.
Have More Balanced Meals
As you exercise movement to strengthen your body, and get better sleep for your body, the next logical practice is to control what you put into your body.
Remember the last time you were “hangry” and would have nearly trampled over anyone to get anything into your system?
That was probably not the best version of you!
See, when we don’t eat regularly balanced meals, it makes sense that our bodies naturally become irritable. This is actually a symptom of anxiety.
So if you’re constantly skipping meals and running on two cups of coffee, it may be time to reconsider a more sustainable approach to fueling your body.
We’re not saying you have to follow the MyPlate method with three meals a day, and snacks in between. It’s a wonderful place to start and we recommend it, but that may not be accessible for everyone.
Specifically, we’re thinking of our work with chronic pain clients who can only manage a Nutrition Shake or to fuel up on electrolytes. What we are saying is to find something you can stay accountable to. Then adjust when you need to.
(If you want even more advice from a nutritionist's point of view, check out Callie Exas from Hormones Over 30. She talks all about how to establish stable hormones, more energy, optimal fertility, and sustainable weight loss through the lens of better nutrition. )
Are you starting to notice the common theme here?
Engage in More Positive Self Talk
We spent a lot of time talking about ways to manage anxiety through our bodies. These last two tips will focus on how to manage anxiety with our mind.
Why is positive self-talk important? Because words are powerful.
Very often, we have others’ words stamped directly into our brains. So imagine how much more the words we say to ourselves can impact what we believe and how we behave.
Negative self talk often leads to negative, spiraling thoughts, and therefore plays a huge role in developing anxiety.
As tempting as it is let our thoughts takeover by saying, “I’m not good enough,” “I’m a failure,” “I’m a bad friend/partner/employee,” when a situation doesn’t go right (and none of those are true) . .
. . . flip the script and state the situation for what it is:
“I am good enough. It was just a hard day today.”
“I am not a failure. This situation gave me an opportunity to learn.”
“I am not a bad friend/partner/employee. There are always ways to improve how I support others around me.”
Don’t let one negative experience define who you are. You are so much more than the decisions you did or didn’t make.
Positive self talk gives you the opportunity to believe it for yourself.
Find Situations Where You Can Feel in Control
When we feel anxious, it may be because we don’t feel like we’re in control of a situation. Lack of control can cause feelings of apathy or hopelessness, and thinking we don’t have much say in what happens to us.
While we can’t control everything, taking charge of the small things helps us recognize where we are in control.
For example, if you feel anxious about your health, you can’t control your body’s weight. You CAN control the food you choose to stock in your fridge for those moments when you’re tempted to binge eat.
If you feel anxious about overcommitting, you can’t control how other people react. You CAN control what you say “no” to, so you honor yourself and your energy.
The point is, focus on the areas of life where you are in control, no matter how small they may seem.
You’ll realize you’re in control much more than you realize.
Cope With Clinical Anxiety Alongside a New Jersey Therapist
We mentioned before that we’re passionate about sharing therapeutic tools you can use on your own. If your anxiety has been a source of constant fear or intrusive thoughts that has escalated beyond stress, or you’re experiencing other mental health issues, we’d love for you to reach out.
We hope you’ve gained some worthwhile insight into coping with anxiety. We’re always here to help, so feel free to leave questions in the comments or check out our services and get in touch here.
