I know anxiety. I’ve been through pharmacy school (and the board exams that go with it). I’m halfway through law school. I played sports through middle school and high school. I’ve competed in a pageant. I’ve had jobs. I’ve climbed tall structures. I’ve ridden in a plane. I’ve had to make cold calls. I’ve dealt with most of the different types of anxiety a modern person deals with on a daily basis. Here’s how I deal with it:
I move through a very basic list you can now find anywhere on google, but when I learned these skills, google wasn’t the (self)helpful tool it is now.
- Identify the source.
Find what’s bothering you. Can you fix it? Can you control how you react to it?
- Personal reflection
Once I identify the source of my anxiety, I ask myself the questions above. If the answer is yes, I make an attack plan. If the answer is no, I move into self care.
- Self care
- Call a friend or book a therapy session. Whichever you choose may depend on the seriousness of the situation. Whether big or small, I find calling a friend and starting a conversation is extremely helpful. I feel anywhere from 50-85% better after this step. It’s the hardest step for me to start, though, because I tend to have more negative thoughts by the time I need to talk. I think I’m bothering them or I’m weak and I should keep it to myself. Those are lies. Throw those away and call the friend. Book the appointment.
- Mediation/Prayer. Once I reflect, I have a starting point for healing. I’m a Christian so praying actually comes before any other step, but it also comes between all the steps, too. I need lots of prayer time, lol. Whether you’re a Christian or not, mediation is important. It is important to have a time where you empty your mind and focus only on your breath. Slowly, in and out. In and out. In and out. No thoughts, just vibes. The breathing helps release the tension in your body. It helps you reset. It helps you rest. It will take practice to sit with an empty mind for 10 minutes straight (to start), but you will get there.
- Hygiene. Warm water helps with anxiety, so a nice steamy facial or bath can go a long way. You can make this a weekly thing or you do it as you need it. Bathing before bed can also help you sleep better which can also reduce anxiety.
- Take a nap or eat a meal. Taking a break can halt whatever anxiety spiral you’re having. Take a 30 min rest or nap. Eat a meal you like to eat. Drink some water with it. Interrupt the noise.
- Exercise. So many hate it, but find a movement that works for you. Even if it’s just stretching, your body will love it. I sometimes look up “places you hold anxiety in the body.” That search is a reminder to unclench my jaw, relax my shoulders, and sit up straight.
- Vitamins and Minerals. You can take a pill or eat the foods that provide them. I love this one because I think they are too often underestimated. Are you getting enough sun? Have some vitamin D and calcium. The calcium helps put the vitamin D to work, so you can substitute that with some actual sun, if you can. Magnesium is one that I love to suggest. It lifts my mood, gives me energy, helps me focus, and it can even help you sleep more soundly at night. You can also try vitamin E, B-complex, or one of the many vitamin C and mineral combination options. It helps to look at your diet. Researching what vitamins are in the foods you eat can help find what you’re lacking. I’ve used MyFitnessPal in the past. You can log what you eat and within the Food tab there are ways to see how much vitamins and minerals you’re getting on a regular basis. For example, my regular diet is low in potassium. Since I’ve learned that, I’m more conscious about keeping bananas, spinach, and sweet potatoes in the house. You can also see a doctor or specialist and that will take all the work out of it for you. I will caution about pills, if you choose to take those. Some companies use the synthetic versions of vitamins so the absorption may not be as high as it is naturally. It’s a good idea to identify the synthetic version of the vitamin you’re looking for and compare that to the ingredient lists of brands you look through. A common example is vitamin E. The ingredient name of the natural version starts with “d” and the synthetic version begins with “dl.”
- Tea. I’ve loved tea for most of my life and it seems everyone else is getting on the trend, too. It’s very exciting. Peppermint tea can help settle an upset stomach. It can also help with bloat. When you look good, you feel good. Green tea has antioxidants, but also gives a little mood boost. I like it as an afternoon tea. Black tea has the most caffeine so it’s great for mornings and afternoon pick me ups. Herbal teas are so helpful with rest and relaxation. They’re also caffeine-free so they are fabulous for the evenings. Even simpler is starting your morning with a lemon or lemon ginger combo. Many people say it helps start their day off right. There are many options to consider. It’s a matter of finding one that works for you.
- Do something you enjoy. Another way to interrupt the anxiety spiral is to do something I find fun or relaxing. I like to walk by the lake here at LSU. I might also paint or watch Netflix or write a blog post. It all depends on the day.
These are all things I, personally, find extremely effective when dealing with anxiety. I’ve found it best not to let it build and attack it when I first feel it or when something happens and that event has given me anxiety in the past. (I’m looking at you, finals week.) Even if you may not be clinically diagnosed with anxiety (I’m not), know that it’s so common to experience, and you don’t need a diagnosis to get help or help yourself.
Lastly, I’d like to remind you that you can and should seek professional help when necessary. Many times a diagnosis helps you and your loved ones understand your behavior. Sometimes medication is necessary and that is nothing to feel bad about. So many people use it and it helps so many. My list is meant to help identify ways to defeat your anxiety in addition to or outside of prescribed medication, but certainly not in place of it. Always consult your doctor 🙂
Prescribed by Law 