In the U.S. over 18% of adults and more than 25% of children suffer from anxiety disorders; that’s according to the Anxiety and Depression Association of America. Fortunately, anxiety disorders are highly treatable.
I recently caught up with my good friend Erica Golden Schleif, a Licensed Mental Health Counselor in the Boston area to talk about anxiety-reducing tactics. Her work includes psychotherapy for children, teens, adults and families and she has extensive experience working with issues related to anxiety.
Erica compiled a list of her top 6 tips for reducing anxiety and stress. She cautions that “anxiety is so good at making us believe that the way we are feeling in the moment is the only way we can feel.” For this reason, her number one tip is to seek help.
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- Seek Therapy: A therapist is able to help you identify the triggers to your anxiety, and knowing the triggers will better assist you in the other 5 tips I’ve laid out for you to try on your own.
- Deep Breathing: Most therapists love to encourage the use of deep breathing. It is also often the most unused suggestion we give. It is a simple and effective form of releasing tension, and it can help in avoiding the fight or flight response that our body naturally uses to respond to stress.Try this breathing exercise…Find a quiet and comfortable space that is free of distractions. Laying on the floor is preferable but a reclined position will work as well. Put one hand on your chest and the other hand on your stomach. Inhale, taking a deep breath from your abdomen and count to four. While you inhale you should feel your stomach rise up. Slowly exhale while counting to four. Your stomach should fall back down as you exhale. It is important to be aware of your breath, so concentrate on each breath you take. The idea is to take your mind off the anxious or stressful thought by focusing on your breath.
- Meditate: Most people imagine that meditating is too difficult or time consuming. In reality, meditating can be as quick as 5 minutes. I recommend a mini meditation session 1-2 times daily, if possible and as needed. There are several different ways to meditate, and since I’m not a guru on meditation, I often suggest a phone app to my clients. Headspace is a great app that can be downloaded right to your phone and used anywhere.
- Self Care: This can come in many forms. A few examples include eating wholesome foods, getting enough sleep, exercise, taking on a hobby you enjoy, or connecting with a friend. Self care can be anything that you determine is positive and healthy for you.
- Write Things Down: When we write down what is causing us anxiety or stress, it creates the idea that we can “come back later.” You don’t have to dismiss the anxiety or stress entirely, and you can feel comfortable knowing you will revisit them at a later time when you feel more in control. Also, the act of writing engages your mind and can distract you from the thought that may be causing the anxiety or stress. Use a notebook or a designated computer document. It is important but not always necessary to come back to what you’ve written. Look for patterns to help you find the triggers to your anxiety.
- Sleep: This is the most simple way to reduce your anxiety and stress along with many other health concerns. If sleeping is difficult, practice deep breathing and meditation before falling asleep. Try to get 8 hours of sleep a night.
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Finally, Erica acknowledges that her tips for reducing anxiety and stress may seem impossible to some readers. However, she encourages you give these a try. Start with one or two of her suggestions and see how that works for you. Good luck!