When teenagers come to me for help with anxiety, the most common question I get is, “how do I get rid of it?” They misunderstand where it comes from and that it’s a normal part of life. Everyone feels anxiety to one degree or another, and most people can readily identify with its ongoing discomfort.
What I teach is how to coexist with negative emotion, because we will never completely eliminate the feeling of anxiety. It’s a part of being a human on this planet.
That said, there are some simple, everyday things we can incorporate into our routine that can help process anxiety in a healthy way. Here are some of them:
- Don’t Forget to Breathe
When you feel the tension mounting, practice awareness and being in the moment. Notice your breath. Listen to it. Feel it. Take a deeper, more thorough inhale and exhale slowly. You’ll be surprised how this one simple practice can alleviate a lot of stress in your mind and body
- Anxious or Excited?
The next time you’re feeling anxious about speaking in front of a group or taking a dreaded exam, think more about the feeling of excitement instead. These are companion emotions that produce the same arousal in our bodies—increased heart rate, cortisol levels, that feeling of butterflies. The body is preparing for action. When we adopt the more useful emotion of excitement, we can use what’s already going on in our bodies to our advantage. “I’m feeling excited about this” can shift our minds from a place of nervous fear to a more centered, confident openness.
- The Power of a Smile
Did you know that smiling has the power to reduce anxiety? Smiling elevates your mood and creates a sense of well-being. It sends messages to your brain and body to relax and that all is well. Smiling is contagious—it puts others around you at ease and helps them relax too. The next time you are feeling anxious, try smiling. Even a forced smile can begin to produce the same calming effects in your brain. Find a go-to thought that brings a smile to your face and keep it ready to go to work.
- Have a go-to Mantra
A mantra is a word or phrase we repeat to ourselves. It can be used during meditation or throughout the day. Studies have shown that this simple practice is effective in calming our minds. By giving our brains an uplifting or strengthening statement to focus on, we can reduce the number of unhelpful thoughts racing around in our head. It could be something like “Face Forward,” “Let’s do this,” “This is all for fun” or “I’m going to figure this out.” The next time your brain is running wild with distracting thoughts, go to one of your mantras and give that thought some practice instead.
- Drink More Water
We are more susceptible to anxiety and depression when our bodies are not able to process hormones efficiently. Water can help with this. For example, the stress hormone cortisol can spike with sugary/caffeinated drinks or be managed appropriately with healthy water intake. Our bodies are between 60-80% water, depending on the organ, our age, and gender. Since our brains are an organ consisting of an overall higher water percentage, it makes sense that when we are not drinking enough water our brains don’t function at their highest capacity. When you feel yourself leaning toward sluggishness, nervousness or panic, head for that glass of water. You will be surprised how effectively hydrating can help restore balance—physically, mentally, and emotionally.
- Let Gratitude Interrupt Anxiety
Whatever you focus on increases in your life—why not let it be gratitude. Even in the midst of feeling chaos or overwhelm, we can find the good and give thanks for it. Practicing gratitude opens your heart and mind to more peace and calm. As you do this, it actually creates healthier neural pathways in your brain, strengthening your coping abilities each time you are facing a tough situation. Try writing down 5 things you are grateful for each day. Look for the good and you will find it.
