The 3 Things I Do Every Day To Reduce Anxiety

I’ve been anxious for as long as I can remember. As a kid, I worried about everything from wars to tornadoes to whether I would ever get boobs (spoiler alert: I did). I used to wait for my parents to come home from dinner because I worried they’d get into a car accident. One time, they came home after “curfew,” and I scolded them like they were teenagers when they finally walked in the door.

Even though I’ve grown out of some of the intense anxiety I experienced as a child, I’ve never been able to rid myself of it completely. I’m far from alone. Around 40 million American adults suffer from an anxiety disorder, and with the constant stream of horrific and heartbreaking news, that number is sure to rise.

These days, it takes an extra dose of mindfulness and discipline to keep anxiety from completely taking over. For me, consistent small daily practices really help, so here are the three things I do every day to keep the anxiety gremlins from getting the best of me.

Meditate

The first time I meditated was in high school. I remember lying on a mat, trying to quiet my “monkey mind” as the teacher guided us through peaceful landscapes and breathing techniques. Like many people, I was convinced I was “bad” at meditating, but over the years, I’ve learned that meditation isn’t about getting rid of your thoughts or making your mind blank (which isn’t possible). It’s about acknowledging your thoughts and then letting them go.

The research around meditation is promising. Studies have found it can be as effective as commonly prescribed antidepressants and can help manage anxiety. I’ve been able to keep a regular meditation practice by committing to just 10 minutes a day, which is a manageable amount of time that fits into even the busiest schedules. I’ve used different apps, including Calm, 10 Percent Happier, and Headspace, and attended in-person classes and workshops. Like exercise, the best meditation practice is the one you do regularly, so experiment to find the app or type of meditation that works best for you.

Walk

My grandmother used to walk three miles a day, well into her 70s. I’ve followed in her footsteps, so to speak, by aiming for five or six miles a day whenever possible. During the pandemic, walks around my neighborhood saved my sanity and gave me ample opportunity to daydream and listen to my favorite podcasts. Even if I don’t feel like it, I’ll tell myself I only need to go for 20 minutes, which gets me out the door.

The physical benefits of regular brisk walking for at least 150 minutes a week are well documented and include helping to maintain a healthy weight, lowering cardiovascular risk, reducing blood pressure, improving cardiovascular fitness, increasing energy, and improving balance and coordination. There are also ample mental benefits, such as improved mood, better sleep, and reduced stress. According to studies, walking can even help curb a sweet tooth and boost immunity. I think more clearly when I walk, and I often get my best ideas while doing laps around my neighborhood. Need some motivation? Schedule regular walks with a friend so you have someone to keep you accountable, or plan walking meetings with colleagues.

Limit News Consumption

According to a study from Texas Tech University and other research, media and news overload can take a serious toll on mental and physical health. The constant barrage of bad news — from natural disasters to mass shootings to political upheaval and war — is available 24/7 on our phones and other devices. This overload can contribute to depression, anxiety, hopelessness and irritability.

As a highly sensitive person, I’ve had to put guardrails on how much news and information I consume to protect my mental health. I’ve removed several social media and newspaper apps from my phone and limit myself to checking the news once a day.

Other strategies to reduce news and information fatigue may include keeping your phone and other devices out of the bedroom and away from the dining table, turning off news notifications, setting time limits on how long you spend on news and social media, and avoiding places where screens are always on.

 
Are you an anxious person? What do you do to try and reduce your anxiety? Let us know in the comments below.