7 Tips for Managing Anxiety.

Have you ever dealt with anxiety? A racing heart? The shortness of breath? Not being able to slow your thoughts down?

Jen is my first guest blogger of the month! I’ve followed Jen for a while now and love what she has to say about mental health. Anxiety is a big topic on this blog, mostly because it’s such a pressing issue and I’m currently coming to terms with my recent diagnoses.

About Jen;

Jen (author of Diffusing the Tension) lives in Northwest Indiana with her husband and two children (ages 4 and 2). She has bipolar disorder and frequently writes about her experiences with that. In her spare time, she is a bookworm, TV junkie, and fitness nut. You can follow her on:


7 Ways to Manage General Anxiety;

By Jen

Anxiety is a very common condition. According to the Anxiety and Depression Association of America, anxiety is actually the most common mental illness. It affects about 40 million adults in the United States. People with anxiety are much more likely to be hospitalized for psychiatric reasons than those without anxiety. 

What does this mean? Simply, if you’ve ever had any of the symptoms mentioned above, you’re far from being alone. I myself suffer from anxiety in certain situations. 

My story;

I started suffering from anxiety on and off in junior high. I was teased a lot and it made me not want to go to school. I faked being sick (or, thought I was sick) and always felt like I had to go to the bathroom. 

After lying low for a while, It came back in college when my bipolar symptoms began to present. I even missed crossing the stage to receive my diploma because of anxiety. 

Anxiety came back a third time recently, almost a year ago. I’ve always been an anxious traveler, but this time I find it difficult to leave the house even for the most basic errands. 

Read about Nyxie’s battle with anxiety.

Symptoms of Anxiety;

According to Healthline;

Speaking from personal experience, I’ve felt every single one of these symptoms. Sometimes all in the same day!


Managing Symptoms;

Breathing exercises;

Take a deep breath in through your nose until your lungs feel full. Hold your breath for 3 counts. Exhale slowly while relaxing your muscles.

Guided meditation;

This is basically like meditating but with someone walking you through it! That is super helpful for someone new to meditation who is not super confident. There are some great examples here

Therapy;

It seems like an obvious one, but therapy can really help you work through many of the thoughts that leave you feeling anxious. A therapist is trained to offer suggestions for coping strategies. 

Journaling;

When you have a lot of negative thoughts and feelings that make you anxious, it can be helpful to write them all down. The process of just allowing them to leave your head can do wonders. 

Grounding;

The most common way to practice this is the 5-4-3-2-1 method. Think of 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Or some variation of that. This helps center you in the present. 

Positive affirmations;

Make a list of things you want yourself to believeβ€” things that will gradually replace your negative thoughts. Repeat them to yourself every day, multiple times a day if necessary. Your brain is elastic and will eventually believe them. 

Talking about it;

Another one that sounds obvious, but it is uncomfortable for many people. Find someone you can be yourself around with whom you can discuss your feelings. It will be a huge load off to remove the feeling of secrecy that people often attach to their mental health issues. 


** If you like what I do please consider donating to my KO- FI fund. I’d like to be able to reach more of an audience so I can potentially grow this blog to be much more than it currently is. I also hope to bring freebies and eventually toolkits to you all as a way of saying thank you for your support.

94 thoughts on “7 Tips for Managing Anxiety.

    1. My therapist often asks me am I breathing. It took me off guard the first time, but now I understand why! Thank you so much for stopping in and reading.

  1. I have experienced at least four of the anxiety symptoms that you have mentioned.I knew about the breathing tip but not the rest. Next time I know what to do from your tips, Thank you very much.

    1. Thank you for stopping in! I only started meditating this year (or trying to) and, no matter how many people tell me it’s fake news, I swear by a combination of it and yoga.

  2. Journaling is true. One perk of blogging is it kind of release some stress when you write, unless it is the cause of your anxiety lol. The pressure of creating content

    1. I find it helps me to be honest. The pressure I feel is trying to live up to my own expectations, no one else’s. Thank you so much for reading πŸ™‚

  3. This is very helpful and relevant as there are a lot of people who suffer from anxiety. I do too sometimes. So it’s a relief to see how to properly breathe… Just a thought, I really wanna understand how I can avoid teeth grinding – online references say this is also because of anxiety.

    1. Yeah I’ve heard that too. In fact a friend of mine has come across this too. She has to wear mouth guards at night. It’s anxiety or stress coming out while we sleep and can be horrible to deal with. I hope you get it seen to and find a solution. Thank you so much for reading.

    1. Thank you so much for stopping by and reading. Yoga is so helpful in centering ourselves and beginning to shift the anxiety. It teaches us to breathe and take a break, even just for a second.

  4. I have a relative that suffers with anxiety and it is not a nice experience at all. I am told that magnesium spray also helps with sleep for anxiety suffers. It is really great that solutions are available.

  5. I have only felt anxiety once in my life and it was so crippling, I was in disbelief. Those tools are amazing to feel prepared, should the feeling ever fall back on me!

    1. It’s an awful thing to live with. I live with it every day, as does Jen, and it’s horrible. Thank you for reading, I hope they’ll be useful for you in the future.

  6. These are very helpful advices. I found that we need to be careful on whom we talk about our problems with, because you don’t want to discuss your feelings, especially things that make you anxious, with someone who’s judgemental, can’t keep a secret, or use your secrets against you. A person with mental health issues should probably go to the therapist to get professional advices instead of taking opinions from people who might be subjective or only say what he/she wants to hear, which is not gonna lead to anything better. ~ Ola @ WanderWithOla

    1. Very well put. We should be selective as to who we share things with. A therapist is a great start, but we should also surround ourselves with friends and family whom we trust. We can’t solely rely on a therapist to help us, espeically not when we are at our most vulnerable.

  7. Guided meditation, journaling and grounding are definitely my go-to methods to fight anxiety.

    Talking about it is the hardest one for me, but when I manage to do it, it feels like heaven.

    Thanks for the advice, Jen!

  8. These are really great tips. Finding activities that really calm the mind are so important. I love doing some journaling because it really just unwinds some of the anxiety.

  9. I hope this text will help me to cope with my anxiety problems! Being anxious makes me weak, as I am too scared to take up new challenges. πŸ™‚

    1. Being anxious doesn’t make you weak, powering through it and trying new, scary things make you strong! Living with it every day is so, so difficult so please don’t be hard on yourself.

  10. This is really helpful and informative. I think that the hardest part is identifying and accepting that you have anxiety. These sounds like effective ways to deal with anxiety. I know people that manage this with positive affirmations as well.

    1. Thank you for stopping in and reading. I have tried using affirmations. For the most part they are good, but when I’m experiencing heightened anxiety they’re difficult to recite and believe.

  11. I definitely have a difficult time with anxiety, and I’ve dealt with it for years. I’ll have to try some of these tips to see if one might help!

  12. Yes, I did experience anxiety. Not severe, but I know the feeling. It can prevent you from living a normal, healthy life. Thanks for sharing.

  13. I tend to have minor pangs of anxiety and I always feel like I’m alone in this. I’ll definitely be putting some of these tips in practice.

  14. These are some fantastic tips for managing your anxiety – I absolutely love the grounding one, it’s such a simple thing but it’s so effective! x

  15. I find that talking about the things that make me anxious – and having it validated that I am feeling anxious about them helps immensely.
    Telling me that it’s irrational to be anxious doesn’t help; I know that often my anxiety is irrational but the feelings and physical sensations are still very real! Even if it is unlikely that there is really a monster under my bed so I can’t put my foot down on the floor.

    1. Talking it out is so, so helpful! Which is why I love our wee chats. Sometimes breathing doesn’t work like it should, nor does grounding. Talking about it and working through it is a God-send!

  16. Loved this post. Have struggled with anxiety for years. Great tips. Love the 5 senses technique! Thanks for sharing!

  17. Thank you for the post. I experience bouts of anxiety sometimes when I am stressed out about things. So far I can manage but it’s nice to read this type of posts and to know it’s so common.

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