From internalized past traumas to present issues like COVID-19, there are plenty of potential triggers for anxiety. However, while common, anxiety disorders are not to be ignored. If you feel worried or are having trouble sleeping, there are a number of ways to find relief. In addition to anxiety counseling, use these three tips to improve your mental health.

How to Manage Anxiety

1. Focus on Your Breathing

When you’re feeling worried or panicked, meditation may seem like an impossible feat. However, as the cornerstone of most mindfulness practices, breathing can be an invaluable tool for anxiety sufferers.

Try sitting or lying down and imagining each breath as drawing a triangle: one side for the inhale, one side for holding your breath, and the third for releasing it. This will help slow your heart rate and make you feel grounded in the here and now, so you can recognize the safety of the present—even when the past is upsetting, or the future uncertain.

2. Write Down Your Thoughts

Whether you’ve just woken up from a nightmare or are coming down from an anxiety attack, pull out a journal or even a note-taking app on your phone. Then, write down what you were thinking about before the panic arrived, or the contents of your dream.

While a single entry might not bring much clarity, over time, you may notice a pattern in your writing. This will help you identify what is triggering your anxiety, or what your mind is turning over while you sleep. By acknowledging these triggers, you can eliminate some of the mystery surrounding your fears, which will bring you closer to overcoming them. If you’re in anxiety counseling, your journal entries will also help when communicating your thoughts to the therapist.

3. Prioritize Your Physical Health

The way you take care of your body can have a direct effect on the state of your mind. Therefore, it’s crucial to prioritize self-care. Focus on getting at least eight hours of sleep a night and putting away screens at least an hour before bed. During the day, up your intake of fruits and vegetables, and try to exercise for at least 30 minutes. If possible, avoid caffeine and alcohol, as these are known to exacerbate anxiety symptoms.

If you’re having trouble mitigating your anxiety, reach out to Laurie Burns LCSW-R CGP of Rochester, NY. Through anxiety counseling sessions, she can help you gain control of your mental health and face each day feeling stronger and happier. She has over 20 years of experience providing therapy for couples, families, and individuals, so you can explore your anxiety in the context of your household or social circle. To learn more about her services, visit the website. To arrange an appointment, call (585) 734-6826.