Most of the time I manage my anxiety well, and it does not affect my quality of life or my ability to function.
But every once and a while, I have a flare up.
As weird as it sounds, in the past, sometimes I wouldn’t even be aware that I was having an excessive amount of anxiety. All I knew was I felt more tired, or everything seemed to annoy me. As I’ve learned to tune into my body more, I have gotten quite good at realizing when I’m in a downward cycle of anxiety.
My red flags for anxiety consist of things like: feeling sluggish, wanting to sleep all the time, having a hard time staying focused on tasks, feeling overwhelmed by clutter or having the desire to clean all the time, and ceasing activities that I enjoy, such as writing or reading for fun. (You may notice I haven’t posted to my blog in almost 2 weeks.)
When I get into this pattern of anxiety, it is easy to stay stuck. I was telling my husband yesterday how overwhelmed I was feeling, and that I felt a constant presence of anxiety. He asked me what I could do to take steps to counter it. My initial thoughts were torn between: A) Nothing, and B) I don’t even remember!
That’s the thing when you’re in the middle of anxiety, it’s hard to think straight and you forget all of the strategies out there that are supposed to be helpful in overcoming your anxiety. So you feel helpless, which just adds to your anxiety.
I was, however, determined not to be stuck in the pit of anxiety, and so I sat down with a post-it note and really thought through what I steps I could take to help me during this season of heightened anxiety.
1. Headspace – I only have the free version of the app, but you can still use their “Basics” course and meditate for 5 minutes every day.
2. NO social media – I confess, I frequently check Facebook and Instagram, and I have to say I do believe that sometimes, as research has said, it does make me feel worse after looking at it. I also found I was using it as a way to waste time and avoid doing other things I needed to do, so I’m taking a break for the next week.
3. Pray/Bible – I have a goal to pray and read my Bible every day. It doesn’t always happen, but when my anxiety flares, I know I need to be more purposeful to spend time with God and meditate on His truth. I also pray for help and to have that “peace that passes understanding” (Phil 4:7)
4. Grateful Exercises (daily) – many of us have heard that practicing gratitude is so beneficial for us, and it can even help change our brain and the way we think. I bought a gratitude journal a few years ago, and only was disciplined to write in it every day for about 2 weeks before I stopped. I’m picking this up again to try to focus on positive thoughts.
5. Think Up – this is a great app, IF you get the paid version (which I have for the iPhone). This is a positive meditation app, and you create your own “playlists” of positive affirmations to listen to. I’m planning to make a new “Anxiety” playlist where I will listen to affirmations like, “I choose to fill my mind with positive, nurturing, and healing thoughts” or “I am learning that it is okay for me to feel safe, calm, and at peace.”
When I am in the middle of dealing with anxiety or depression, I find that the LAST thing I want to do is all of the good things that are supposed to help me. I roll my eyes at meditation, I don’t want to call my counselor, it seems too hard to find energy to do all of the good things I need to do. Maybe some of it is pride, I don’t like admitting that I need help. As a perfectionist, I certainly don’t like admitting that I’m not functioning at my best.Read More »