Anxiety is considered to be the most common mental health issue, with around 31% of adults in the US experiencing symptoms. Despite this, many still have difficulty regulating their anxiety when they feel it activating. I give some common recommendations to my therapy patients at my Glendale and Sherman Oaks offices. Here are some tips that can help to calm anxiety, or even lessen the chances of activating symptoms.
- Drop the Caffeine
Coffee is a must for many people throughout their day, but you might notice some unpleasant jitters when you’ve had a cup too many. Caffeine is a stimulant, which means it speeds up a lot of your body’s functions. This can look like a faster heartbeat, increased breathing rate, and higher body temperature, all of which mimic anxiety symptoms. Anxiety therapists notice this as a common problem. If you know yourself to be sensitive to caffeine and prone to anxiety, try reducing or avoiding caffeinated beverages.
- Check Your Thoughts
Are your thoughts being kind to you? Are they focusing on the present and allowing you to enjoy the moment? Or are they criticizing your efforts and swirling with “what ifs” about the future? Our thoughts directly influence our emotions, which means being intentional about how we think can help reduce the negative feelings we’re experiencing. If you find yourself being critical, try positive affirmations, or a mantra you can repeat to remind yourself that you’ve got what it takes to keep going. If you’re struggling with “what if” thoughts, try identifying the exact concern and planning for it or problem-solving through it ahead of time. That way, it’s no longer a scary possibility looming in the distance. You can also apply some mindfulness exercises like deep breathing for 3-4 minutes to help you recenter your body and mind in the present. For further support, seek help from a therapist who specializes in anxiety.
- Move Your Body
Speaking of focusing in on your body, sometimes anxiety is caused by a buildup of adrenaline, which can be released when you move around. Go for a walk, a run, a swim, or even dance around your room to let out that extra jittery energy. This will also release some endorphins, which can help boost mood.
- Take a Warm Shower
Have you ever noticed how tense your muscles can get when you’re anxious? Tight muscles can actually trick the mind into thinking that you’re bracing for an attack, even when there is no actual threat. This can also lead to a panic attacks. Loosening those muscles can help relax the mind. A warm shower or bath can go a long way in helping the body and mind release tension.
- Recharge
The act of recharging can look different for everyone. For some, this means spending time alone, without outside engagement, doing something that either brings joy or helps to refocus on the present. Options can include listening to music, reading, or doing chores like cleaning. For others, recharging means engaging with their social circle, talking to their friends, or reaching out to those who understand their predicament and can validate their experience or even give some helpful tips. But remember, whether your recharging is done alone or with others, isolation, and distraction are only short-term band-aids, and leaning on them too heavily can cause problems in the long run. To avoid these temporary band-aids, seek support from an experienced anxiety therapist.
Anxiety can feel like an uphill battle, and there isn’t really an immediate way to overcome it. However, the more aware you are of your triggers and symptoms, the easier it will be to diminish your anxiety over time. If you notice yourself struggling, reaching out to a therapist can boost your ability to manage symptoms.
Sipan Nazaryan is an Associate Marriage and Family Therapist and a Certified Anger Management Counselor with offices in Sherman Oaks and Glendale. He works with adults and teens providing a comfortable and confidential environment for in-person sessions and telehealth appointments. Sipan has helped numerous people manage their aggressive behavior and their mental health journey. He facilitates numerous weekly anger management classes. Fluent in both English and Armenian, Sipan brings a culturally sensitive approach to his practice, making him accessible to a broad range of individuals seeking mental health support.
