Managing Anxiety: Practical Strategies from Our Providers
While anxiety is a normal human emotion, it can become overwhelming. Our providers at Brigade Clinic recommend combining professional treatment with practical, everyday strategies to help you manage your symptoms and regain a sense of control.
Practice Mindful Breathing
When you feel anxious, your breathing often becomes rapid and shallow. Slowing it down can have an immediate calming effect on your nervous system. Try the 4-7-8 technique: inhale quietly through your nose for 4 seconds, hold your breath for a count of 7, and then exhale completely through your mouth for 8 seconds. Repeat this simple exercise a few times until you feel more centered.
Challenge Your Anxious Thoughts
Anxiety often involves catastrophic thinking, where you imagine the worst-case scenario. When these thoughts arise, gently challenge them. Ask yourself: Is this thought actually true? What's a more realistic outcome? This practice, a core component of Cognitive Behavioral Therapy (CBT), can help you reframe your thinking and reduce the power of anxious thoughts.
Grounding Technique: The 5-4-3-2-1 Method
When you feel a surge of anxiety, use this technique to ground yourself in the present moment:
- 5: Acknowledge FIVE things you see around you.
- 4: Acknowledge FOUR things you can touch.
- 3: Acknowledge THREE things you can hear.
- 2: Acknowledge TWO things you can smell.
- 1: Acknowledge ONE thing you can taste.
Stay Active
Physical activity is a powerful anxiety reducer. Regular exercise, even a brisk 20-minute walk, can boost your mood, improve sleep, and serve as a healthy distraction from your worries. Find an activity you enjoy and make it a consistent part of your routine.
Prioritize Sleep
A lack of quality sleep can significantly worsen anxiety. Establish a relaxing bedtime routine, avoid screens an hour before bed, and create a calm, dark, and cool sleeping environment. If you consistently struggle with sleep, it's an important issue to discuss with your provider.
Keep a Journal
Writing down your thoughts and feelings can be a powerful tool for managing anxiety. It can help you identify your triggers and recognize patterns in your thinking. Dedicate a few minutes each day to jotting down what's on your mind without judgment.
Don't Hesitate to Seek Professional Help
While these strategies can be very effective, they are most powerful when combined with professional support. If anxiety is impacting your life, our team at Brigade Clinic is here to help with evidence-based treatments like medication management, therapy, and TMS. You don't have to go through this alone.