Let's rate our anxiety level with some quick questions below:
Do you worry about lot of different things?
You are good at multi-tasking? But sometimes you just feel overwhelmed with your tons of list
Do you get irritable and/or easily annoyed when anxious?
Does worry or anxiety make it hard to concentrate?
Does worry or anxiety make you feel fatigued or worn out?
Do you worry about things working out in the future?
Do you worry about things that have already happened in the past?
Do your muscles get tense when you are worried or anxious?
Do you experience repetitive and persistent thoughts that are upsetting and unwanted?
Do you experience strong fear that causes panic, shortness of breath, chest pains, a pounding heart, sweating, shaking, nausea, dizziness and/or fear of dying?
If your answers is Yes with high frequency for most of the questions than you would really need some rest and talk through it. Below are some suggestions that I have implemented that I hope can be helpful to you as well- but please know that I didn’t do all of these at once or even on any given day.
My goal isn’t to give you another overwhelming list, but instead to add tools to your toolbox as you go about your day. Just pick what seems doable for you in the moment.
Practical Coping Strategies for Anxiety
1. Focus only on 1 task and try to accomplish it, them come the next
If our list is a long list of thing, and normally it is so, then actually the list make us overwhelmed and anxious to even start doing any task. And for moms, usually, this long-list is on our head, not even hand-written. That's why I always have feeling that I have so many things to do, but no prioprity or just say '' no '' to unimportant tasks. Now I only have 1 -2 tasks on the morning and I will try to accomplish it without wandering to others. At least I have 1 completed task, it is better than not any completed task.
2. Talk or play with your loved one
Lighten your load a bit and be honest with yourself- if you’re feeling anxious, admit it to yourself and others (your loved ones) . It doesn’t mean your a lesser person, a failure, or weak!
If you don't want to talk, write it down, just all the thoughts that you are thinking on your head, jot it down. If you don't want to write journal, do drawing with your kids. Do you know that, playing with kids is the best medicine against stress and anxiety (Prasad Kamune). Find out more about mindful activities to do with your kids at home
Create your emotional playlist. A wise older mom suggested this to me not long ago, and it’s making a difference for me. Basically, create a playlist of songs that make you feel the way you *want* to feel and think the way you *want* to think- then play it. Music and emotions are inherently tied, and you can cue your emotions to follow suit by using music.
Try to practice deep breathing technique and few other techniques like Ocean Breath, Alnernative Nostril Breathing. Find out the instruction on my Youtube Channel . Be mindful about your breath is a powerful tool to defeat your anxiety. Allow your shoulder and chest totally relaxed during deep breathing. Close your eyes and follow your breath rhythm, take it as a lighter to walk you through the darkness of your anxiety. Whenever we lengthen the exhale relative to the inhale, we activate the parasympathetic nervous system. Here is the example of 4-7-8 Breath Technique, which is great to calm your nervous system.
5. Get moving- gently.
You can go for walk with your kids or invite them to join on the run with you if you like running. I normally would crave for 30 mins yoga for myself, using the tools of yoga to find peace and support from within. This simple practice is hands free and low to the ground. Good for when you are feeling anxiety or seeking more balance in your life. Especially in a time when we are so focused on the body - use this practice to tend to your mind, your thoughts. Accept where you are today and allow the simple yet powerful tools of yoga to guide to you ease and joy. You deserve it. You can try the flow here:
6. Try the EFT technique.
Try the Emotional Freedom Technique (Tapping). This one takes a little longer to learn, but it’s well worth it. Once you’ve practiced a bit, it’s easy to take anywhere and into any situation because you only need your fingers!
7. Go outside and enjoy nature.
When feeling anxious, take a walk, preferably in nature: it’s proven to reduce the physiological responses associated with stress. Stress can build up if you are always cooped up inside and removed from the natural world. Take your children to the nearest park, beach, or woods for a fun stroll or picnic. Beautiful scenery reduces stress, and the simple act of taking a walk can enhance one’s well-being. Many of us move from home to work and back again without taking time to appreciate the great outdoors. So go outside, walk, and breathe!
8. Connect with friends or your tribe.
Don’t go through this anxious period without connection. Despairing or worrying alone makes things worse. Feeling supported decreases stress and increases your ability to act. Social support, such as helping others or supporting one another through stress, has been proven to be mood enhancing and will allow you to work together more effectively. Find a common goal, whether it’s activism, volunteering, or learning a new craft. Better yet, convince your children to get involved. It’s difficult to feel awful about the world when you are working together toward a common goal
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