3 Tips for Managing Anxiety at Home

Anxiety can really affect the day to day of your life, follow these simple tips to manage your anxiety at home

Anxiety is a condition that affects many people, and as more and more people shake off the old stigma surrounding talking about mental health it’s getting easier and easier to recognise the signs in ourselves and others.

Managing anxiety is something that can be done in various ways, and is individual for each person who is suffering from the condition. Because generalized anxiety is something that comes from a natural emotion, when we talk about anxiety in this article, we mean any kind of anxiety that stems from unknown sources, constant worry, or panic over small events.

Step Back

First of all, whenever you feel that your anxiety may be taking over, take a step back. Close your eyes, breathe in through the mouth for a count of 4, out through the nose for a count of 4. Repeat.

Taking a moment to stop and breathe is the key to centering yourself if your anxious mind is racing at a million miles per hour. This step back also means to step away from the source of anxiety. Listen to music, read a book, do some light exercise, practice yoga or meditation.

Give your mind the space it needs to decompress. If you are anxious and stay in the situation that causes the anxiety, it’s really hard for your brain to get out of the fight or flight mode it’s dropped into.

Keep a Diary

Writing down instances of when you feel anxious will help to identify triggers for your anxiety, enabling you to manage your exposure to similar stimuli and potentially avoid negative reactions in the future. Knowledge is one half of the battle.

A diary will also help you to sort through your thoughts. What is it that you worry about most? Write it down. Once it’s written down, move on and do another activity. The diary is the place that your worries can stay so that they’re not bouncing around your mind.

Either in the same book or in a separate one, write down the things that are going well in your life, too. Focus on those things that make you happy, feel calm, or are just fun. Being able to manage your anxiety is mostly about knowing what does and does not affect you, and navigating them well.

Talk to Someone

Eventually, we all need to talk to someone else about our problems. This is completely okay, and is a natural and good thing to do. We aren’t alone in our issues and sometimes it’s hard to remember that when we are in the middle of a downward spiral.

Talking about your anxieties with someone will help you realise that there’s other things you can focus on instead. Some people find that talking with someone they trust just relieves the pressure inside of them. Don’t bottle it up!

Those old stigmas of mental health are disappearing, and hiding your problems does more harm than good. If you’re uncomfortable sharing these things with your family or friends, however, there are many organisations that can help anonymously, or you could seek a licensed therapist.

You Are Not Alone

All in all, remember that you are not alone in your anxiety. Approximately 20%, or 1 in 5, people are sufferers of generalized anxiety disorder. Many of those people seek help from professionals who are able to guide you and assist in your recovery.

Pacific CBT offers free phone consultations, so you can talk with a therapist about your needs today, free. Just click this link to schedule an appointment.

About The Author

John R Montopoli is a Licensed Marriage and Family Therapist and Licensed Professional Clinical Counselor who has worked in the mental health field for more than 20 years helping college students and adults, of all ages. He uses a combination of empathy and evidence-based therapies to help his clients who live with anxiety disorders, depression, work stress, obsessive compulsive disorder, specific phobias, life transition issues, and sexual identity issues.