If you have an anxiety disorder, getting through your day can seem pretty daunting. Here are some general tips for managing your anxiety and making the most of each day.
Whether you’re managing your anxiety disorder with medication, therapy, meditation, diet, exercise or something else, you have to keep it up. It’s easy, particularly if you’ve been feeling better lately, to decide you don’t really have to take that pill or go to that appointment or lift those weights, but you do. If you’re interested in figuring out whether you can manage without some part of your program, do it in partnership with your health or mental health provider. They can help you take it at the right pace and monitor your symptoms so things remain under control.
You may have lots of great techniques for managing your anxiety disorder. If you’re like most people, however, when you’re feeling anxious or having a panic attack you forget to use your skills. All the therapy, yoga and rescue medication in the world won’t work if you don’t use them.
First, write down your plan for what to do when your symptoms are at their worst. Put down whatever it is you think (or know) will work for you. Carry it in your pocket, purse, school binder, or on your phone – wherever it will be handy when you need it.
Now, at a moment when you are not feeling anxious, or when you are but it’s not too bad, take out your list and practice doing all of the things on there. If taking a medication is part of your regime, just pantomime doing it and drink some water. You are literally programming your brain to remember the routine, including taking out the list. Our minds tend to shut down under stress, so it’s important that your brain and body are used to doing the things that help you. That way, if and when the time comes, you won’t need to think too much to get things started.
Mindfulness is the practice of intentionally experiencing the here and now without judgment. We all spend a lot of time and energy thinking about what will happen next year, next month, next week, tomorrow, tonight or in ten minutes. We also think back on what happened ten minutes ago and beyond. On top of that, most of us are terribly judgmental, particularly when it comes to ourselves. We examine our own thoughts and feelings and judge whether we “should” be having them.
Mindfulness says, forget all of that. Experience whatever is happening now and whatever you think or feel right now like each item is floating on a lily pad down a stream. You are on the bank, watching one spot in the stream. As a feeling, thought or experience passes you, notice it, label it, and let it float by on its own. Don’t try to make it go slower or faster, don’t analyze of judge it, and don’t try to hang on to or get rid of it. It will float by on its own.
This is something you have to practice. Most of us are not good at being in the here and now, and when we try we may find ourselves getting distracted. The more you practice it, the better you will be at it. And remember, if it doesn’t go well, that’s fine – no judging! Once you’re good at it, when you feel yourself getting anxious you’ll be able to notice it, label it, and let it float by of its own accord.
Some other things you might try to improve your mindfulness include:
- Take a small piece of chocolate (like a Hershey’s kiss) and put it in your mouth. Let it dissolve in your mouth for as long as you can without chewing or swallowing. Pay close attention to what it feels and tastes like and to the sensations in your mouth.
- Put your hands flat on a surface (it doesn’t matter what) and notice what it feels like to have your hands there. Notice what your hands feel about the surface and the feel of the surface supporting your hands. Try this for several minutes.
- Ring a small bell or gong and listen for when you stop being able to hear the faintest of sounds.
You probably know what types of situations bring out your anxiety. It may not be possible or even desirable to avoid them completely, but you can plan for them. If you know a situation is likely to make you anxious, think ahead of time what you will do. What will help you prevent anxiety, and what will be your plan if you start to feel worse? Who or what can your bring with you? What techniques can you use while you’re there? What will you do afterwards to reward yourself?
Be careful not to completely avoid things that make you anxious, however. If something is making you anxious and you run from it (literally or figuratively), you’re reinforcing your brain’s belief that that thing is dangerous. The more you can stick around when you’re feeling bad, the less anxious you will feel the next time. Take it in baby steps, a little at a time. You’ll be amazed what you can teach yourself to tolerate!