Anxiety comes in many forms. Your heart may be beating a mile a minute in your chest, and your mind is racing. Or your head is hurting, and you feel uneasiness in your stomach. Maybe you internalize how you’re feeling and try to push it down, only to crash later on.
No matter how you experience anxiety, its effects can change the course of your day. From diminished focus and productivity to how you interact socially and feel overall, it plays a significant part in your life. So learning how to take control of your anxiety and manage its symptoms is a great goal for 2024. Here are a few ways to do that.
Track Your Levels of Anxiety
When you have anxiety, it may come in waves. Sometimes you’ll feel great and not be that impacted by it. Other times, you struggle to complete routine tasks that typically aren’t a challenge. And those two experiences can happen within the same day. That’s why tracking your anxiety is so critical.
In a physical or digital journal, start a new page daily to track your anxiety. Make a note of how you feel each morning and update that note if your mental health changes throughout the day. Commit to tracking this data every day for however long you need in order to get a good sense of your tendencies. Then you’ll be equipped with knowledge about your mental health that can be translated into a management plan.
Do you have a string of days in which your anxiety is unrelenting? Look into seeking help. That might entail finding a therapist, taking medication, or even pursuing mental health rehab. These resources can give you healthy coping mechanisms to feel more in control of your anxiety. That’s pretty valuable knowledge to bring into 2024.
Say “No” to Anxiety-Inducing Activities
Certain aspects of life can trigger anxiety more than others. For some, it’s driving or a new pain they developed seemingly overnight. For others, it might be public speaking or reviewing financial documents. Whatever your anxiety triggers are, do your best to remove the ones you can this year to feel more in control.
You can opt to take public transportation or rideshares as much as possible. You could stop yourself from searching for every possible health symptom online and only rely on healthcare providers for that information. You can leave public speaking to professionals and get a financial advisor.
If you wake up one day and feel like doing something you previously felt anxious about, do it. If you don’t, don’t. Remember that “no” is a full sentence and doesn’t require any further explanation. While some activities are obligatory — you still have to pay your rent or mortgage, for example — many aren’t. You can simply decide you don’t want to do something in the latter category and then not do it. That mindset will make 2024 a lot more manageable and allow you to feel in control of your anxiety.
Establish an Anxious Day Routine
As great as it would be to wake up feeling fantastic every day, that’s not likely not going to be the case. Sometimes you wake up with a tickle in your throat that signals an illness on the horizon. Other days, you feel a pit in your stomach and anxiety over seemingly every little thing.
While you may be frustrated with your anxious days, know they’re normal. One way to combat the negative feelings is by establishing a routine. When you wake up anxious or start to feel anxiety building throughout the day, take note of what makes you feel better. A CBD beverage or a warm bath may do the trick. Maybe yoga or reading helps.
Determine what tasks, breathing exercises, or activities you can do to calm your anxiety. Then build a routine around them for days when anxiety strikes. If your schedule tends to fill up quickly, create a few mini routines tailored to the amount of time you have available. That way, you know you’re covered regardless of whether you have five minutes or an hour to devote to destressing.
Talk It Out
Sometimes reducing your anxiety is hard to do on your own. Try as you might, your thoughts keep jumping to the worst possible scenario. You’re left feeling discouraged and unsettled. That’s when talking with someone about your anxieties can help soothe your mind. Luckily, there are plenty of options to choose from.
Talk therapy is one of the most effective approaches to mental health management. So if you struggle with anxiety regularly, it’s worth looking into. Of course, there’s a cost associated with therapy that may deter some people. If so, you might explore lower-cost teletherapy, join a support group, or check with your health insurance provider or employer for alternatives. However you can fit it in your budget, therapy is a worthwhile investment.
Another useful approach is to talk through your anxiety with a trusted friend or family member, sharing as much or as little as you’d like. While they’re not mental health professionals, they do provide an outlet for you to put your feelings into words. The best part is you’ll likely leave the conversation feeling closer to them and knowing you got everything off your chest.
Breathe In, Breathe Out
No matter what form your anxiety takes, it can have a drastic influence on your life. Fortunately, it doesn’t always have to be that way. Taking control of your anxiety — and your mental health in general — is a great goal for 2024. Any work you put in will pay dividends for years to come. And that is something worth celebrating.
