Anxiety Checklist - 6 Plans to Reduce Anxiety
Anxiety can be a bit like a visit from a distant relative who turns up at your doorstep unannounced. For most, that visit could last a few hours, days, or maybe even a week or two—but for others, anxiety makes itself comfortable and puts down roots. When that’s the case, anxiety can feel like a constant companion. It’s there when you’re grocery shopping or getting ready to go out with friends; it’s always in your ear nagging at you to think about uncertainties, dangers, and all the things that could go wrong.
Anxiety loves uncertainty. It feeds on it. What’s the best way to fight it? Planning ahead. Here are six plans you can put into action to reduce your anxiety.
1. Plan Ahead
Every time we make decisions—especially in a crunch—it’s taxing on our system. Setting aside a little bit of time each day to plan ahead for your needs can help take off some of that load.
Some examples of things you can do:
Set aside tomorrow’s outfit at bedtime today.
Make plans for your meals—are you picking up, ordering out, or making something yourself?
Take a look at travel times and routes for any meetings or appointments.
2. Establish Routines
Make a daily routine. Think of this as the heartbeat of your day. You don’t need to fill in all the blanks, but having a sense of how your day’s going to begin and how it’s going to end may help keep anxiety at bay. We’re excellent at getting in our own heads about how there’s never enough time, but it’s time to sharpen your knife and start carving out that time.
3. Start Nesting!
Similarly, making sure your bedroom is a comfortable nest that you enjoy snuggling up in will ensure you pass out quickly and get plenty of sleep. Spoil yourself with the right pillows and the right blankets.
4. Give Anxiety Space
Anxiety is a talkative little monster that knows it isn’t welcome. Because of that, it’s always talking in the background, looking to get a word in and make sure its worries are heard. Instead of trying to push your anxiety down or starve it, make peace with it. It’s worried because it cares, so hear it out.
As crazy as it sounds, setting aside some time to sit with your worries can help you quiet them. Some people find it helpful to keep an anxiety journal, where they let their anxious thoughts flow out onto paper.
5. Stay in the Moment
Anxiety is all about looking forward toward unknowns, so you can pull it back in line by reminding it of what’s going on in the here and now. This is sometimes called mindfulness, and it’s the practice of keeping yourself grounded in the present by paying attention to your senses. Focus on the way things feel on your skin and taste in your mouth. Pause and look for scents in the air or patterns in the cement on the sidewalk. Distractions surround us—use that instead of fighting it.
6. Be Protective
Okay. Step back. Imagine a strange, nervous little kid that’s been dropped off at your doorstep. That’s your anxiety. It’s your job to take care of that kid. So listen to them, avoid people and places that freak them out, and think of ways to make their day better after a rough patch.
Bonus: Schedule a Consultation
You’re not alone if you’re struggling with anxiety. As a therapist, my most important job is teaching people the skills they need to manage their issues. I’d love to hear about the struggles you’re facing so that we can make a plan to tackle them together. Reach out today to schedule a free consultation for anxiety therapy.