The National Alliance On Mental Health Illness cites that over 40 million American adults live with an anxiety disorder – that’s nearly 1 in every 5 people in the US. While the causes for anxiety may differ from person to person, there are several new habits or lifestyle changes that you can implement so you don’t feel as though your anxiety controls you. With the help of dedicated professionals like myself, Dr. Linda Berlin, you can discover the underlying causes of your anxiety, and begin the mental wellness process.

What Is A Quick And Effective Grounding Technique I Can Use Every Day?

If you find that you do not feel present in your body, you can implement an easy-to-remember grounding technique. Think 3-3-3. Pay attention to your environment. You will want to identify 3 sounds you can hear and 3 visual things you can see. Name each of these things you notice, and say these words out loud if you wish. Finally, turn inwards and move and identify 3 parts of your own body. You can move whatever feels safe or good to do: turn your head or stretch your neck, wiggle your fingers, and so forth. This strategy can help you feel more grounded in your environment and your own body.

What Can Journaling Do For My Anxiety?

You may find yourself in situations that create a powerful emotional response. You might feel nauseous, have an increased heart rate, and feel your palms getting sweaty. In these instances, you may be facing an emotional trigger. Emotional triggers can be the result of one’s own actions or choices, uncomfortable subject matter, or unpleasant memories. You might experience a range of feelings, such as helplessness, insecurity, rejection, or betrayal. If possible, step away from an emotionally triggering situation. While journaling can be a helpful daily habit, it can also be very useful when it comes to specifically investigating the causes of emotionally triggering situations. Journaling can be a proactive tool for understanding yourself and the causes of anxiety and other difficult emotions as well.

How Can I Benefit From Mindful Distractions?

While journaling can be helpful, it is also important not to push yourself in times of anxiety and stress. Perhaps we do not need to always document or revisit emotionally triggering instances. It is also alright to take your mind off of things–literally, with mindful distractions. Enjoy a movie or TV show, participate in a hobby or craft, or catch up with your loved ones. The purpose of a mindful distraction is to give yourself time to revisit a cause of anxiety at a later time when you are ready.

What Is a Breathing Technique That Is Easy To Remember?

Did you know that you can help regulate your body’s ability to calm down, just by breathing? The act of exhaling is linked to your body’s parasympathetic nervous system, which impacts your ability to relax. It is worth noting that taking too many deep breaths in quick succession is not recommended, as it may cause you to hyperventilate. Instead, it is best to focus on exhaling for a greater length of time. One way to activate your body’s parasympathetic nervous response is by incorporating controlled breathing techniques.

One such breathing technique you can utilize is inhaling for a shorter span than your exhale. For example, you can inhale for 3 seconds and exhale for 5 seconds, or inhale for 4 seconds and exhale for 6 seconds, depending on your lung capacity and what feels good to you. You can continue this controlled inhale-exhale pattern until you feel an improvement.

How Can Dietary Changes, More Exercise, And Other Lifestyle Changes Help With My Stress?

Although it’s not realistic for everyone to dramatically change their lifestyle, if you experience anxiety, you may find that your situation improves by incorporating more exercise and eating more nutritious foods. Eating more fruits and vegetables, doing stretches, or going on regular walks can improve the quality of your life. Getting enough sleep is beneficial as well, as taking care of your physical body has an impact on your mental and emotional wellness. If you notice that habits such as drinking coffee every morning or smoking cigarettes on a daily basis exacerbate your anxiety, it may also be time to consider cutting down or going cold turkey altogether.