One of the best things about living in today’s day and age is that people are open about mental health struggles. Podcasts, for example, have brought mental health issues to light within the past seven years or so. Not only do the hosts reveal their own experiences, but they also highlight available resources to anyone who needs help.
Anxiety disorders are the most common mental health problems in the United States. According to surveys, over 40 million American adults have an anxiety disorder. Additionally, about 7% of children between the ages of 3-17 experience issues with anxiety every year. Most people who battle anxiety will develop symptoms before age 21. The symptoms are typically related or shared between people, but each person has their own experience with anxiety. One thing in common is the persistent fear or worry in situations that are not threatening. To help alleviate anxiety symptoms, take advantage of the following tips from therapists and mental health experts.
As a quick note, it’s important to understand that you are never alone on your mental health journey. Take advantage of the many resources that are available and seek guidance or help when necessary. There are so many ways to receive help these days, so don’t feel ashamed about asking for help. Break the stigma surrounding mental health!
Mind Your Posture
Many therapists and movement coaches agree that if you remain in one position all the time, you start to adopt that personality. Your body position influences your mood, so if you constantly slouch then you may likely feel low self-esteem or insecurity. A 2017 study found that 86% of college students had an easier time accessing uplifting memories in an upright position. On the flip side, they found it easier to access depressive memories in a hunched over position. There is a concept called postural feedback, which is the way you approach the world with your physical form. By visualizing how you want your shoulders, spine, hips, knees, and ankles to feel, you can help establish more stability and confidence in life.
Search For Gratitude
Some therapists encourage people with anxiety to go on a “treasure hunt” for gratitude. The reason for this is to identify what went well in your day, starting at the very beginning. Search through every hour of the day and find what made you happy. If it helps to write down your thoughts in a journal, start jotting things down throughout the day. Gratitude journals can be extremely beneficial on your path to wellness. When you begin a regular gratitude practice, you invite more positivity into your life, and you can actually see the positive things that happen when you write them down!
Practicing strategic rituals can help divert your attention from the negative voice in your head to more positive experiences. The great thing about a ritual is that you are in complete control. This helps to give you a sense of agency, which is something you may lack when you focus on the negative chatter in your mind. Consider going for a walk in the neighborhood, tending to your garden, or organizing your room. These things require your full attention and can help quiet the mind.
Set A “You’ve Got This” Reminder
Several experts recommend setting a “You’ve Got This” reminder to help ease your jittery self. If you feel uneasy about an upcoming event, speech, or work presentation, a notification on your phone that reads “You’ve Got This” can make all the difference. Just spin the time while closing your eyes when you set the alarm. That way, you won’t know when your little confidence booster is coming. This hack is useful for anyone who needs to overcome the negative voices in their head. You are enough and these reminders help remind you of that.
Use The Power Of Music
Music has the power to lift your spirits or bring you down. Because it can transport you to a certain time in your life or inspire a feeling, use it to your advantage. According to research, classical music and ancient mantras can change the way your brain fires. These types of music are very mathematical and have order, so your brain actually craves that organization. If you find a mantra or chant that you enjoy, listen to it or simply sing it to yourself. This can be a great tool for calming anxiety.