There are several effective strategies for managing chronic anxiety without medication. Here are some approaches you might find helpful:
- Therapy: Scheduling a weekly session with a therapist who specializes in CBT can help. For example, every Tuesday afternoon, you could have an hour-long video call with your therapist to work through anxiety triggers and coping mechanisms.
- Mindfulness and Meditation: Start your mornings with a 10-minute mindfulness session. You could use apps like Headspace or Calm to guide you. For instance, while sipping your morning coffee, you could listen to a guided meditation to set a calm tone for the day.
- Exercise: Incorporate physical activity into your routine by doing something you enjoy. For example, you might take a brisk 20-minute walk around your neighbourhood after lunch or join a local yoga class in the evenings.
- Healthy Sleep Hygiene: Establish a relaxing bedtime routine. Maybe every night at 10 PM, you start winding down by dimming the lights, putting away screens, and reading a book for 30 minutes before sleeping.
- Healthy Diet: Plan balanced meals and snacks throughout your day. For example, you could pack a healthy lunch with lean proteins, vegetables, and whole grains, and keep a stash of nuts and fruits for snacks at your desk.
- Support Groups: Join an online support group that meets weekly. For example, every Thursday evening, you could participate in a Zoom call with others experiencing anxiety to share experiences and support each other.
- Self-Care: Make time for hobbies and activities you enjoy. Perhaps you dedicate Sunday afternoons to painting, gardening, or playing an instrument.
- Breathing Techniques: Practice deep breathing during stressful moments. For example, when you feel anxious at work, you could take a five-minute break to do some deep breathing exercises at your desk, inhaling for four counts, holding for seven, and exhaling for eight.
- Journaling: Dedicate a few minutes each evening to jot down your thoughts and feelings. For instance, right before bed, you could write in a journal about your day, what triggered your anxiety, and what went well.
- Positive Affirmations: Start your day with positive affirmations. For example, every morning while brushing your teeth, you might repeat to yourself, “I am capable of handling whatever comes my way” to set a positive tone for the day.
These small, day-to-day practices can gradually build up to make a significant difference in managing chronic anxiety. What do you think of these examples?
Is there anything that stands out for you? …………… Please leave us your comments!
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