13. Rearrange your space.
“Can you shift your room around, and give yourself more of a sanctuary?” says Colangelo. If you’re waking up with anxiety, channel that Home Edit energy and tackle your closet to remove clutter in your space that could be adding to your stress.
14. Write a letter to yourself.
Colangelo recommends “future writing,” a technique to envision a time beyond the stress of “here and now,” to help you calm down. “Mindfulness is great until we get stuck in the present moment,” she says. “Writing to your future self can be cathartic and start to bridge the gap between the stuck-ness of here and now and the excitement for what good might come down the road.” (You can send yourself notes at FutureMe.org.)
15. Try breath work.
Practicing certain breathing exercises, known as breath work, engages our psychosomatic responses by regulating oxygen flow and mental focus. Try taking a deep exhale, which can stimulate your body’s relaxation response through the parasympathetic nervous system. Inhale for four seconds, exhale for six, repeat.
16. Try a new meditation app.
There are tons of free meditation apps out there to help you manage stressful situations. If you haven’t found one you love yet, we vetted the best ones. And for those who find themselves tossing and turning, try sleep meditations.
17. Read a book.
Understanding the science of our emotions can help us navigate them more comfortably. Burnout, by Emily and Amelia Nagowski, is a game changer for understanding our emotional pathways and how to deal with anxiety. (Their conversation with Brené Brown on her podcast is also illuminating.)
18. Get to know your triggers.
Forewarned is forearmed when it comes to conquering anxiety, says clinical psychologist Dr. Monica Vermani. Understanding your triggers better equips you for future anxious moments. “Think about what situations and events have spiked your anxiety in the past,” Vermani suggests. “Make a comprehensive list of your triggering settings and scenarios. The next time you know you will be facing a feared, anxiety-inducing situation, you will arrive prepared with your arsenal of strategies to calm you down.”
19. Be in nature—or just listen to it.
Don’t underestimate the power of a little fresh air. Says Corrie Fentress, a lead therapist at Connections Wellness Group, recommends “observing wildlife or animals in nature or sitting by a body of water.” Can’t make it outdoors? Fentress suggests listening to sounds of nature that tend to relax and soothe.
20. Practice warm self-touch.
Oxytocin is a naturally occurring, calming neurotransmitter. “It acts as a rapid down-regulator of our body’s stress response,” says Niloufar Nekou, the clinical director at Alter Health Group. One of the easiest ways to produce more of it is to use kind self-touch. Start by placing your hand over your heart. “Warm, safe touch anywhere that feels comfortable on our body can release the oxytocin, but there are neural cells around the heart that communicate directly with the brain and more quickly begin the activation of the release of oxytocin,” Nekou says.
21. Be one with your senses.
Your five senses have a grounding power to them. When anxiety gets to be too much, use them to anchor you to the present moment. “Look around,” Vermani says. “Notice and identify small details you might normally miss. Breathe deeply and catch the scent of the fragrances in the air. Taste a bite of food, a piece of chocolate, a mint, or a take sip of cold water, strong coffee, something you enjoy. Touch an object and feel its texture, shape, and temperature. Tune in to sounds in your environment and identify and name them.”
22. Play around.
Playful activities serve as an antidote to anxiety. Fentress suggests activities that embrace a more carefree side of yourself, like flying a kite, playing a board game, tossing a frisbee around with a friend, or picking up a musical instrument.
23. Switch off.
After you finish reading this article, power down your devices for just an hour—or a full weekend if you’re feeling particularly overwhelmed. Let your key loved ones know you’ll be offline for a defined amount of time and then allow yourself to take a mental break. While you’re at it, dive into How to Do Nothing, Jenny O’Dell’s assessment of our productivity culture and the attention economy is an enlightening guide to how we can redesign a better future with technology that feels less draining.
By Stefanie Groner
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