569: How to get through a rough day with anxiety

Today we’re discussing how to get through a rough day with anxiety. Referencing our experience as well as suggestions we hear from anxiety slayers in our community.

 

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Points covered in this episode

Be kind to yourself

Anxiety will tell you, this challenging day will last forever and it’s not true.

Take a self care day

Read something inspiring

Connect with a friend

Use a calming or grounding practice

Someone in our Facebook group shared that they use the five senses grounding technique: “I name five things I can see, four I can feel, three I can hear, two I can smell and one I can taste. Surprisingly, it really helps me by putting me in the moment.”


Eat and rest well

On a rough anxiety day we can spend hours lost in thought.

We might travel back to past challenging times and fear them happening again. Or we might dread upcoming events and how we will cope with them if we feel as anxious as we do today.

Instead of focusing on what has gone wrong in the past and what we’re worried about in the future, we can benefit greatly by taking good care of ourselves now.

Eating well, warm, nourishing easy to digest meals, like soup with olive oil and whole wheat bread, or vegetable stew and rice. Something grounding and comforting, helps nourish us and also helps calm anxiety.

And rest…

Listen to something relaxing and curl up.

Often an anxious mind spoils our rest. Our body might look still, but our mind is spinning.

Walking and yoga also help with active relaxation and releasing anxiety.


Breathe through it

  • Why breathing helps

  • How guided breathing helps when we’re very anxious

Don’t fight it

What we resist persists. Fight anxiety feeds the flames.


Go back to basics

  • Notice what might have triggered your anxiety.

  • Spend a few minutes journaling for reflection and clarity.

Then remember what’s helped you before and see what you can add in to your day today so you feel more at peace at the end of the day.

“When anxiety is winning, I need alone time. I need to be on my own to relax, breathe, journal and just be by myself. I’ll come back when I feel more settled.”


Create an “in case of anxiety plan”

When anxiety strikes we are sometimes too overwhelmed to know how to help ourselves. Like an Anxiety Slayer first aid kit, an action plan serves as a clear reminder of the things you need to do to feel calm and safe again.

SOME IDEAS TO WRITE ON YOUR PLAN

  • Ask for help

  • Take all pressure off yourself

  • Stop and rest

  • Do you need to eat?

  • Make a warm calming herb tea

  • Take some rescue remedy

  • Do some EFT Tapping

  • Follow a guided relaxation

 

New on our Patreon, a Guided Tapping Session for calming anxiety and getting a good night’s sleep.

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Anxiety Slayer