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Tools to Calm Anxiety

It’s Kat here, Hello!

If you’re doing our One Million Butterflies program, we may have already met over Facebook, I’ve been slowly getting around to messaging each of you to see how you’re going. 

I have been seeing a recurring theme over the last few weeks, with many people who have never really battled with anxiety, reaching out to understand what it is and how to deal with it during these times of confusion, uncertainty, mixed emotions and so on. 

I was diagnosed with a severe anxiety disorder at the age of 16

Back then, I was definitely not equipped to offer any tips or guidance around the topic. But now, at 27, multiple counselling and psych sessions, anti-anxiety tablets, self-help books, a few break downs and the loving care of my family – I can boldly, proudly and very happily say that I have my personal anxiety disorder locked down and under full control and know the topic pretty damn well. 

There’s a big difference between having an anxiety disorder and feeling anxious, but I wanted to do a few things by writing this:

1. Let you know that you’re not alone and that anxiety and feeling anxious is sadly common, but still a very normal and raw human emotion.
2. Acknowledge that having anxiety is a b*tch and you deserve to feel better.
3. Help you feel better. 

So below are a few things I do if I start to feel anxious, I hope they help. If you need more or just want a chat please feel free to reach out. 

You’re not alone and we care. 
Kat x

Hanging out with my pups is also 100% guaranteed to reduce anxiety!


WAYS TO CALM YOUR ANXIETY

Write it down
Have you ever been in a situation where you’re furious at something or super frustrated? Maybe someone at work has totally crossed the line and you just want to explode. Have you ever crafted up a super long email to say everything you want to that person….but then not sent it? Slept on it, and in the morning you’re much more level headed to deal with the situation without so much emotion? If you haven’t done that, I strongly recommend it. 

Do the same thing with your anxiety. Write down how you’re feeling and why you think you’re feeling that way, get out all of the emotion on the screen or paper…read it, read it again…and then delete it/throw it out. 

Get it out of your system. Sometimes we become anxious over minor things, that at the time feel like they’re monstrosities. Sometimes, we just need to write it out to see its true weight and let it go. 

Find a mantra 
A mantra is essentially something you can say to yourself over and over again to bring you a sense of calm. Your mantra should make you feel strong and grounded. 

My personal mantra is more of a step by step guide on how I deal with anxious feelings. 

“Acknowledge it. Accept it. Let it go. You’ve got this.” 
Acknowledge how I’m feeling.
Accept that its a completely normal feeling and I’m not alone.
Let go of the feeling.
I’ve got this. 

Move
I’m a big believer in physical exercise for mental health, even if it’s just a walk around the block.
If you’re feeling anxious, take the time out for yourself to move your body. To take care of your body. 

Turn off your phone
Contrary to popular belief, we don’t actually need to be plugged into the world 24/7. 

When feeling anxious, you officially have my permission to take some time for yourself. Turn your phone off, run a bath, get a massage, do some meditation, play with your dog – whatever you feel like doing. 

Actually, scrap that, you have my permission to take time for yourself whenever you damn well need. You don’t have to feel anxious to create this time. 

Understand your triggers and stay in your time zone  
Anxiety for me is triggered by thinking about “what if” and worrying about future Katherine issues. It’s important to stay in the present and focus on what you do have positive control over. 

It’s important that you learn what’s making you feel anxious so you can acknowledge it, work on it, or move past it. 

Breathe!
For some silly reason, when anxiety gets the best of us we forget the simple human tasks like breathing and thinking straight. 

Breathe, ground your feet into the floor and fact-check your thoughts. 
You’re going to be ok, you will get through this. Breathe. 

Below are a few websites I found that had some awesome tips and facts around anxiety and how to deal with feeling anxious, feel free to take a look:

https://www.headspace.com/blog/
https://www.beyondblue.org.au/the-facts/anxiety/treatments-for-anxiety/anxiety-management-strategies
https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
https://www.webmd.com/mental-health/features/ways-to-reduce-anxiety

And if you just need a laugh…Here is a description of how 2020 is going so far for us all… here

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