The past few years have been a lot. The uncertainty. Inflation. Politics. That underlying thought of, what’s next?
Balancing all of that, PLUS daily life. Let’s just say, if you searched “how to handle stress,” or “how to stop a panic attack,” you’re definitely not alone.
While a little stress and anxiety some of the time is totally normal, if you’re constantly in that frame of mind, it can wreck you both physically and mentally.
If you’re currently in that state, here are some tips that can help. It’s worth noting right off the top: the best way to fully extinguish chronic stress and anxiety is through therapy. Having the support of a licensed clinician who helps you navigate is way more effective than trying to soldier through alone.
If you reside in Northern California, please. Reach out. We offer counseling in Roseville and Fair Oaks, and always love the opportunity to help people reclaim joy in life, and feel better overall.
Rest
Let’s take a moment right off the top to get one thing straight: You are worthy of rest. In fact, rest makes you a more effective parent, employee, student… person.
Understandably, taking the time you need is not always an option. But generally speaking, if you’re feeling overburdened, overwhelmed and on edge, it’s likely that you need rest. Do your best to prioritize it.
Clear Your Mind
One of the most disrupting aspects of stress and anxiety is a noisy chaotic mind. There are layers upon layers of worries. What if’s get mixed in with obligations and endless to-dos.
It’s this constant churning and gnawing. And it may physically feel like there’s a weight on your shoulders, or pressure in your chest.
There are a few ways to try and quiet the noise, and one way is to get it out. Grab a pen and paper, and just make a list of everything that’s crowding your mind and disturbing the peace.
Once it’s all out, take a look at what’s on your list, then cross out the worries. There’s no need to carry them around, and when there’s a lot of them, the weight of each intensifies.
Set them aside. If they come to pass, then you deal with them. If not, do your best to remind yourself to leave them be.
For the things that you need to attend to, the things that are stressing you out, figure out when you’ll attend to them and add them to your calendar.
The human mind has a way of blowing some worries and anxieties way out of proportion. Ask yourself, “will this matter in 5 years?” For most of the noise currently occupying the mind, the answer is no.
Free yourself up. Give yourself permission to let it go.
Another way to clear your mind is through meditation. You can find free guided meditations on YouTube, or subscription-based apps. The goal here is to witness your mind, and… let the thoughts drift past, without attaching to them. Worries are hard to resist, and as you sit there connecting with the present, do your best to reject the impulse to become ensnared and jerked about by worries and fears.
Get Outdoors
Getting outside and enjoying nature does something to us. It is almost impossible to be stressed when sitting on a sunny beach, letting the silky warm sand run through your fingers while listening to the rhythmic sound of waves.
Same goes for a picnic blanket in a grassy meadow.
The busier we become, the less time we allow for the simple joy of just being. Giving ourselves a chance to breathe in fresh air, feel the sun on our skin, and just be.
Exercise
Movement in a way that feels good reduces anxiety and depression. Sure, you may not want to, but commit to 10-minutes of dancing or a gentle yoga flow, and check in with how you feel. Many of us equate exercise with punishment or pain, and working out or moving your body doesn’t have to be either of those things.
Reclaim What You Can Control
Most of what happens in life is out of our control except this: We have control over our reaction to things. If you find yourself in a really stressful time of life, that stress can compound by your added worries about outcomes—which typically you have no control over.
How are you reacting to your current situation? Are you reassuring yourself that you’re doing the best that you can? Are you checking in with yourself regularly, acknowledging everything you’re doing, and asking if there’s anything you can do to make things a little easier?
Are you recognizing the collective weight, the mental burden of so much happening at once and just… giving yourself a moment to breathe, to release tension in the jaw?
Reevaluate Your Priorities
The more we pile on our plates, the less time we have for life’s simple yet very real joys and pleasures. Things that seem insignificant but have a huge impact on our well-being.
Reading, creative pursuits, outdoor recreation, gardening, and time with friends and loved ones.
The tragedy of modern times is the idealization of productivity, prioritizing it over living in a way that’s actually congruent with our values.
Take a moment to look at your current priorities. Is there anything you can let go of to make room for something that lights you up inside? Give yourself permission to say no to what you don’t want, and yes to what you do.
Quick Tips to Redirect an Anxious Mind
For those caught up in an anxious state, here are some ways that can help you manage:
- Take a cold shower
- Breathe in for four counts, hold for four, and release slowly for eight
- Practice EFT tapping
- Listen to a playlist of your favorite songs, sing along and dance
- Drink a glass of water
- Try a guided meditation to release anxiety
- Call your favorite person
It can also help to remind yourself: you are not your anxiety. You are not stress. It’s something you’re experiencing, something that’s passing through. Whatever you can do organically in the moment to witness it, learn from it, and understand its transient nature, the less of a hold it will have over you.
Both stress and anxiety can feel crippling, like they’ve hijacked your very being. As mentioned, therapy is the best way through. If you think you could benefit, give us a call. We’d love to hear from you and share more about how we can help.
Begin Anxiety Treatment in Roseville, CA, Fair Oaks, CA, or Online in California:
If you are ready to find relief from your anxiety, we can help. The therapists at the Relationship Therapy Center provide anxiety treatment to help teens and adults find happiness and live without the pain of anxiety. To begin therapy at our Sacramento area locations or online, follow these steps:
- Contact the Relationship Therapy Center and schedule a free 15-minute phone consultation to learn more about anxiety treatment.
- Meet with one of our talented therapists.
- Begin anxiety treatment and regain control in your life.
Other Services offered at The Relationship Therapy Center in California:
In addition to anxiety therapy, Our Sacramento area counseling clinics located in Roseville and Fair Oaks, CA are pleased to offer a variety of mental health services. Our couples services include: Counseling after infidelity, sex therapy, co-parent counseling, family therapy, divorce counseling, intensive couples retreats, and premarital counseling. Individual therapy services include, therapy for children, teen therapy, depression treatment, and individual relationship counseling. Our therapists offer online counseling in California to treat a variety of mental health concerns. Please reach out to our Sacramento area therapy office to learn more about the many ways we can help you or your loved ones heal and grow