In this post
Anxiety is a common part of the human experience, which often means it is a natural response to stress and uncertainty.
However, when anxiety becomes overwhelming or persistent, it can make life really challenging.
As adults, we face so much responsibility and pressure that can make anxiety worse.
Fortunately, there are ways to manage and overcome anxiety, helping us lead more balanced and fulfilling lives.
Enjoy and don’t forget to comment at the end, I love hearing from you and subscribe to get access to FREE printables, newsletters, the latest posts and more.
Understanding Anxiety
I suffer from social and generalised anxiety, Panic attacks, PTSD and depression.
I’m also autistic so anxiety has always been in my life but it can make my life hell and can make some days feel impossible.
Anxiety is a feeling of worry, nervousness, or unease about an event or something with an uncertain outcome. It can come in different forms, including:
Generalized Anxiety Disorder (GAD: Chronic and excessive worry about different aspects of daily life.
Panic Disorder: Sudden and intense moments of fear or terror, often happen with physical symptoms.
Social Anxiety Disorder: Intense fear of social situations and being judged by others.
Specific Phobias: Irrational fear of specific objects or situations.
While experiencing occasional anxiety is normal, chronic anxiety can lead to physical and emotional health issues, making it even more important to tackle it proactively.
Practical Ways to Overcome Anxiety
Mindfulness and Meditation
If you are a regular reader you will know I love mindfulness and meditation.
These help keep your thoughts in the present moment, reducing the intensity of anxious thoughts about the past or future.
Start with just a few minutes each day, focusing on your breath or a simple mantra.
From experience, I can say that over time, this can massively reduce overall anxiety levels so much so that I rarely have panic attacks now.
For more on how to meditate read here.
For more on mindfulness read here.
Regular Exercise
Again if you know me then you will know I suffer from chronic pain, CRPS so having physical activity is not just important for me emotionally but physically too.
Exercise releases endorphins, the body’s natural stress relievers, let’s face it with this fast-paced world we need this on a drip, right?
Aim for at least 30 minutes of moderate exercise most days of the week.
With my condition, I try to do 10-30 minutes a day but when my pain levels are too much I may skip it or do a gentle walk for a few minutes instead.
Read here to find out more about my pain journey.
Activities like walking, jogging, yoga, or even dancing can improve mood and reduce anxiety.
What I love about exercise is that it makes you feel good instantly.
Nowadays we want everything right now and this is an easy and good-for-you habit, a win-win.
Healthy Diet
Nutrition plays one of the most important roles in mental health.
Adding foods rich in omega-3 fatty acids, like salmon and walnuts, and those high in antioxidants, such as fruits and vegetables.
Avoid excessive caffeine and sugar, which can make anxiety symptoms worse.
I am a vegetarian so I often struggle with getting enough protein in my diet, If this is you also then feel free to comment at the end to share what you do because this is something I really struggle with.
Enough Sleep
Poor sleep can heighten anxiety.
Telling you something you already know, I know.
If you are like me and have issues with sleep either due to pain or other conditions then getting control of your anxiety will be a HUGE help in getting you a decent night’s sleep.
I love meditation before bed and this is my favourite.
As you know from my newsletters I love notebooks and I love journaling.
Get yourself one or purchase one I have created for you here and dump your thoughts, worries, fears, joys, plans and to-do lists on paper so it isn’t floating in your mind all night long.
Establish a regular sleep schedule, create a restful environment, and practice good sleep hygiene.
As we all know we need to avoid screens before bedtime and consider a relaxing pre-sleep routine, like reading, taking a warm bath or meditation.
Limit Alcohol and Avoid Drugs
While it might be tempting to use alcohol or drugs to cope with anxiety, these can definitely worsen anxiety in the long run.
If you find it difficult to manage anxiety without these substances, I urge you to seek professional help.
Connect with Others
Social support is vital for mental health.
I am not big on social media and it causes me anxiety, I post what I want to share with you guys but I don’t spend time on there, meaning I don’t scroll for the hell of it.
If this also causes you anxiety then consider putting a limit on your social media time or fill that time with something else instead.
Reach out to friends and family, join support groups, or get involved in community activities.
Sharing your feelings and experiences with others can provide relief and perspective.
Professional Help
If anxiety becomes unmanageable, consider seeking help from a mental health professional.
I have had more years of therapy than I care to admit but the one that did actually seem to help was Cognitive-behavioral therapy (CBT).
This is particularly helpful for treating anxiety disorders.
Medication may also be prescribed in some cases to help manage symptoms.
Manage Stress
Learn and practice stress management techniques, such as deep breathing exercises, muscle relaxation, or visualisation.
These techniques can help calm the mind and reduce anxiety symptoms.
The 5,4,3,2,1 is our family go-to.
Building a strong Mindset
Developing a strong mindset means changing the way you think and react to stressors:
Positive Self-Talk: Challenge negative thoughts and replace them with positive affirmations.
This shift can change your view of anxiety-inducing situations.
Set Goals: Break tasks into manageable steps and set goals.
Celebrate small wins along the way to build confidence.
Stay Informed, Not Overwhelmed: While staying informed is important, limit exposure to distressing news or social media, especially if it only adds to anxiety.
My final thoughts
Anxiety is a common yet manageable part of life.
By adding mindfulness, healthy habits, social connections, and professional support, adults can massively reduce anxiety and improve their quality of life.
Remember, seeking help is a sign of strength, not weakness.
With the right techniques and support, it’s possible to overcome anxiety and lead a fulfilling life.
Thanks for reading. I love hearing from you so please comment below.
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The person behind it all
I am a Mumma of three, a Wife, a Home Educator, a Blogger and lastly a Chronic Pain Sufferer.
The most common questions I get asked are “How do I get my hair curly, is it natural?” “
“How are you so organised?”
“You must be really smart to educate your children, are you a teacher?”
and lastly “What is CRPS?”
I have suffered from chronic pain since the age of 10, it has been a daily struggle ever since.
I know thousands of people suffer as I do and I want to share what helps me and my expertise in CRPS, chronic pain and more.
So, I started this blog to share my answers to those questions, journey and experiences with you. I have always been passionate about health, personal growth, and creating a balanced lifestyle for myself and my family.
Searching for ways to enjoy life in a minimalistic way, be part of my children’s education and reduce stress and pain as a whole is important to me.
