Nearly 20% of adults in the United States suffer from one or more anxiety disorders.
Anxiety, a natural response, can be healthy on some levels but quickly become overwhelming. Navigating the daily challenges of life, work, and having a family can become too much and leave people feeling hopeless. If you struggle to keep your nervous energy under control, there are many ways to start treating anxiety and become a calmer person.
Since anxiety can stem from several things, having a diverse coping mechanism list is important. Please take a look at the ideas below and give them a try!
Consult with a Therapist
Talking through problems often helps therapy patients become a calmer person.
Old stigmas associated with seeing a therapist have gone away, and more Americans are seeking help than ever before. Women are receiving mental health treatment to prevent their conditions from getting worse. Talking to a therapist is one of the best ways to relieve stress, guilt, and negativity.
Speaking to a professional about your concerns, habits, and thoughts can help you build a positive mindset. Getting the opinion of another person helps change perspectives and notice things often overlooked.
Our therapists at Therapie specialize in a variety of conditions to meet the needs of each patient. You can trust that we will provide care without delay or judgment.
Practice Breathing Techniques
For centuries, people have been teaching breathing strategies to help people beat nervous energy.
Learning how to control your breath gives you a chance to control your heart rate. When you find yourself getting overwhelmed, taking slow and meaningful breaths can bring you back to the present moment. Deep breathing reduces the amount of negative thoughts associated with the past and future.
If you want some light reading material to review during breathing exercises, we have resources. View our Free Coping Starter Kit while breathing to prevent negative thoughts from popping up.
The best place to start with deep breathing is by following the “4-4-4” routine. Start by slowly inhaling for four seconds, hold it for four seconds, and then release for the last four seconds. You can lengthen the time as needed to produce calming effects.
Build a Positive Community
The people and environment you spend the most time with can influence your mental state.
Whether you hang out with people at work or from your personal life, you need to ensure they have a positive impact. Drama, jealousy, and arguments can increase tension and make it difficult to escape old thought patterns.
Finding friends that help you feel accepted and loved is essential. No matter what you do professionally, you need support for the things that matter most. Therapie specializes in LGBTQ+ therapies and services to ensure all feel welcome.
Online groups, sports, and hobbies are great sources for finding your core group of people. Regardless if you live in your hometown or moved away, you can find friends and mentors. Follow your instincts and set boundaries with the people who aren’t having a positive impact on your life.
If you have a habit of staying up to binge-watch your favorite show, it could be impacting your health.
It’s common for people to stay up late, especially if it’s their only time away from the kids or office. Unfortunately, a lack of sleep could be significantly contributing to your mental health issues. Aim to get at least eight hours of sleep each night and follow the same routine.
Prioritizing sleep can be difficult if you let anxious thoughts consume you before bedtime. Avoid looking at screens and doing stressful activities before you wind down for the night. White noise machines and a cool, dark environment will help you rest.
Work tasks will become much more approachable with a full night of sleep. Not only does it help reset the mind and body, but it also helps your body regulate hormones properly. Insulin, estrogen, and cortisol levels are all impacted by the number of hours you sleep each night.
Release Energy with Physical Outlets
Calm and content people find healthy ways to release tension and stress.
Without healthy forms of anxiety relief, people may turn to substances or dissociate from their realities. Jogging, going to the gym, and dancing are great ways to remove toxic emotions and pent-up energy. Yoga and pilates can be soothing physical activities if the gym is too intimidating.
If you don’t have time to fit in gym sessions after work, you can take your child to the park. Running around and moving will also positively release energy.
It’s important to stretch while you’re sitting at the desk or after a long day. Stretching acts as a small reset and relieves tension in the body and mind. You can find moments to do this while no one is around or before you tackle challenges.
Connect with Nature
There’s a reason that people always recommend you go outside when you’re feeling down.
Living and working inside of buildings all day can feel restrictive and make people want to test the boundaries. With enough time spent in nature, you can find peace in the most natural way possible.
If you’re in the office all day, you must make outdoor time a part of your routine. Although the days are getting shorter as winter approaches, you can still appreciate the natural beauty and changes of nature. Looking at the changing colors on the leaves and watching the birds migrate can benefit the mind and help you see life from a larger perspective.
Connecting with nature often helps people calm their minds since they can focus on what’s in front of them. There is always something beautiful and interesting to be found, which makes it a soothing and positive activity.
Spend Time with Loved Ones
There’s nothing worse than feeling alone when you’re in a house full of people.
Strengthening your relationship can help you become a calmer person since you won’t feel as alone. Knowing that someone cares about your mental state and having their support can make all the difference with anxiety.
If you and a loved one are having trouble communicating, therapy can help the entire household. We offer Couples Therapy in Nashville, along with individual services. Our team can help you navigate through the evolution of a relationship, even during the most unpredictable times.
Deep conversations and time can significantly reduce stress and increase happy feelings. Not only will you make positive memories, but you can also strengthen your bond. You can become the calm and stable person you’ve dreamt of with the help of your partner.
Identify What You Can Control
There are many creative ways to release the things that don’t serve us.
Organizing thoughts that are pestering you can help you change your perspective and remain calm. The next time you feel overwhelmed, try drawing a circle on a piece of paper. Within the circle, write notes about the things bothering you that you can control.
All of the worries and fears that you can’t control should be left outside the circle. This is a great representation and reminder that many of your worries aren’t your own. Identifying which ones are in your control will help you improve your thoughts and make progressive steps forward.
You can also release things in a more symbolic way with paper. Write down your worries on paper and tear it up or burn the paper in a safe place. Although it may not seem beneficial, it can help you focus your thoughts and behaviors.
Keep Your House Clean
When your home becomes cluttered, it’s easy to get frustrated and overwhelmed.
Keeping a tidy home will reduce clutter on a physical level, but also clear the mind. Being surrounded by messes can decline your mental state since it is a constant reminder that you haven’t been maintaining your home.
Therapie has a life-transition program that can help you get back on your feet if you fall behind. We help teach our patients life skills, and when possible, provide access to resources. We can provide tremendous support to people balancing their life and home.
People who fall into depression or suffer from abuse and trauma may struggle the most with this strategy. Depending on the memories associated with cleaning, you might need therapy to resolve deep problems.
Start slow and try to remind yourself of all the hard work you’ve already done. Appreciating your clean house will develop into a mindset based on gratitude, instead of desire.
Find the Calmer Person That’s Always Been Inside
Many people deal with stress and anxiety, but some experience it in heightened states.
When anxiety can’t be controlled, it can impact mental habits and a person’s physical health. Finding ways to become a calmer person can make life more manageable and increase your confidence when obstacles arise. If you find that any of these suggestions are helpful, take note and stick with them.
If you want more relaxation tips to improve your health, take a look at how our team can help. Schedule your first consultation for free to get started!