Anxiety doesn’t discriminate. From sweaty palms to a full on panic attack, anxiety can take many forms. Having experiences all levels of anxiety over the years, I figured it was time I finally share the tips and tools that help me navigate these challenging moments.

Tips & Tools for Managing Anxiety

My Anxiety Journey

I have experienced some form of anxiety for over 10 years. For a long time it was managing but following my breast cancer surgeries it grew the level of full blown panic/anxiety attacked where my body would shut down completely. Overtime those extreme moments have lessened but I still deal with low level anxiety on a regular basis.

This past week was particularly rough physically and I notice my anxiety peaks when I am struggling physically. This is partially due to my cancer PTSD. Any physical symptoms reminiscent of chemo bring the anxiety rushing back.

Tips for Dealing with Anxiety

While there is not one magic solution or pill that makes the anxiety disappear, there are a few things I have learned over the year that help make a huge difference for me.

Find a Regular Therapist

Seeing a therapist regularly has been a lifesaver for me. Not only does she help me process my emotions when I am in the midsts of breakdown, but she gives me a wealth of resources and strategies to pull from in moments of need. I have been seeing my therapist for over 9 years now and I literally could not imagine my life without her.

Don’t be Afraid to Try Medication

For a long time I approached anxiety medication as a last resort. I was able to manage with my therapist, exercise and regular self-care. Once cancer hit, the anxiety was too much handle alone. My extremes were too intense and I decided to try medication as a way to find balance. We started me on a low dose of Citalopram and worked up to find the perfect dose for me. I have now been on the same medicine for almost 4 years and it’s done wonders for me. This past week I forget to get a refill for almost a week and immediately went into a downward spiral. I am now fully comfortable with the fact that I need medication to help my chemical imbalance and it is one of my many mental health tools.

Journaling

Journaling has been a part of my life since I was a middle schooler with a diary. Now journaling serves as a way for me to document both the painful and the joyful moments. Having the difficult moments documents specifically and emotional hurdles helps me have something concrete to refer back to during my moments of anxiety. I can remind myself I have faced this before and find reassurance that this too shall pass.

Strategy List

Over the years I have learned many self calming strategies from my therapist. I try to keep these strategies noted by my bed so in moments of intense anxiety I can quickly pull from my resources. A few of my favorites are below.

• Will this matter in 5 hours, 5 days, 5 months, 5 years. Thinking through this question can help me set realistic meaning for the things that may be causing me anxiety
• 4 -7 -8 Breathing: Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. 
• Sensory distraction: use a smell, taste, or tactile trigger to cause a distraction from the anxiety. Peppermint oil, lemon water, and a quick walk always seem to be effective for me.

Meditation

Meditation and guided relaxation music helps me so much with my anxiety. Ideally I would like to meditate daily for 10 minutes using the Headspace app, but I have been a little lax on this lately. Even when I haven’t been regular with my practice, I will use guided YouTube videos or the “emergency” tracks in Headspace to get my mind focused on something clear and relieve my immediate anxiety.

Regular Self-Care

Self-care can take so many forms, but for me lately the biggest and most important means of self-care has been saying NO. It’s SO hard for me, because I never want to miss out on the fun but when I am struggling, I need time to recuperate. This week I cancelled all my plans, worked from home and just spent time with myself. It was just what I needed and now I feel recharged and ready for other forms of self-care like a facial steam at Trellis Beauty!

CBD Oil

I can’t speak much to CBD but, I know it’s an amazing tool for so many and decide to add it to my nighttime routine. I found such an amazing impact on my sleep. So, I slept deep and woke up so rested! I am not currently using the oil for other medical reasons but I am curious if it’s been helpful for you all.