What is anxiety?
Anxiety is defined as a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. It is not uncommon to respond to stressful situations with discomfort. However, if these feelings persist, they can lead to an anxiety disorder.
Many people suffer from anxiety disorders. Anxiety disorders affect 40 million people in the United States alone. Lately, the conversation surrounding mental illness has gotten better. People are becoming more educated about the topic helping to relieve the stigma associated with mental illness.
Motherhood has unique challenges. You are given the responsibility of protecting and nurturing human life. This is a huge commitment. Children can be unpredictable and chaotic. On top of raising your children, you are still trying to maintain your own identity. These pressures are intensified by trauma, financial struggles, and grief.
You cannot completely prevent the stresses of life. What you can control is how you respond to stress. There are things that you can add to your daily routine to help you relieve your anxiety.
Stay connected to loved ones.
Strong connection with those we love has proven to increase happiness, provide better health, and longer life. Healthy relationships are beneficial whether you identify as an introvert or extrovert. Everyone needs a social connection.
Reach out to a trusted friend or family member as often as you can. Just being around someone who loves you can lift your mood. There are many different ways you can reach out. Go on a coffee date, facetime a friend, or write a letter.
Establish a daily routine
Author Sean Covey once said that depending on what they are, our habits would either make us or break us. “We become what we repeatedly do.” Changes in your daily can provide a happier and healthier life
Adding exercise to your daily routine helps to increase physical and mental fitness. It is an easy way to reduce stress and improve your health. Working out is very good for your brain function. It is not always fun. Getting into a workout routine requires discipline. The easiest way to overcome this is to find an exercise routine that works for you.
There are a variety of options. You don’t even have to leave your home. You can take a Zumba class, walk around a trail, or put on a Hiit workout from youtube. There is no need to overdo it. You can go at a pace that is safe and productive for you.
- Walking in nature
Have you ever walked outside and instantly felt better? Has the sound of a singing bird ever made you smile? Nature is a great mood booster. Nature is healing for the human soul. Surrounding yourself with the natural world decrease fear and anxiety.
Take a step outside if you’re feeling stressed. Many cities have trails that you can walk on. Walk around your neighborhood. Take a walk with a friend. You can even listen to music if you want.
Journaling is a great practice when done consistently. It is most helpful when you focus on affirmations and gratitude. It is not effective if you just write down anything. Your writing must be thoughtful and detailed.
Think of it as a therapy session. Recount your experiences in detail. Be honest about the stress that you are experiencing. Your journal can be a great companion. You can use your journaling time for thoughtful reflection.
Use a meditation app
The Shine app allows you to practice self-care by assessing your mood. The app provides daily check-ins and guided meditations. There is also a strong community of 3 million users who interact daily for extra support. Using the app has proven to decrease feelings of depression and anxiety.
Calm helps users to relieve stress, have a better sleep, and less anxiety. There are guided meditations and soothing sounds to help you relax. Calm will ask you a series of questions to determine your personal needs. There are even options for stories and music.
Headspace places a strong emphasis on mindfulness. They offer mindfulness trainings for their subscribers. Being still is not always an easy task. Headspace provides the tools to make meditation more intuitive.
Organizing your life is one of the best things you can do. You will save time in your day by providing more structure. Tasks such as cooking meals, getting kids ready for school, and laundry can be significant sources of stress.
Creating detailed scheduling and reducing clutter will relieve anxiety. Look for opportunities in your day. What can you do to simplify your routine?
Creativity provides an avenue of self-expression. Drawing, sculpting, knitting, the list goes on. There are so many different ways to be creative. These activities are not only enjoyable but beneficial for our mental and physical health.
So go ahead. Write that novel you’ve meant to write. Sing your heart out. You are getting rid of all that stress that you are feeling. Find your path and do more of what makes you happy.
Get More Rest
Neglecting your sleep causes your body to boost stress hormones. The hormones that are connected to deep sleep are linked to reducing stress. It is not easy to find time for rest when you have a newborn or sick child. You have to find ways to get your rest, even if other things must go undone.
Make it a priority to get proper sleep each day. This may mean discussing your needs with your partner. It can be tempting to stay up late to get alone time. Reject this notion. You will feel so much more refreshed with a great night of sleep.
Limit Social Media
Eliminating social media is not realistic. Social media is the way that you stay in touch with those that you love. Getting rid of social media may actually increase stress. However, you can be proactive in the way that you use it. This may mean limiting the amount of time you spend on social media.
Talk to a Professional
If your anxiety is disrupting your life, it may be time to get some additional help. Reach out to a healthcare provider to review your options. Medication may help reduce symptoms.
Anxiety is common. You can work to reduce the anxiety in your life by adding these things to your routine. If you need more encouragement, feel free to reach out.