My Top 3 Go Tos for Anxiety and Stress Relief
If ever there was a time to have some effective go tos for keeping anxiety and stress down, it’s now.
We are living in unprecedented times right now. The world has a lot of uncertainty and fear due to the COVID-19 Pandemic and all of its resulting consequences including job and income loss, lifestyle changes like social distancing, business closures, potential illness and death.
Add to this any planned activities you had scheduled for this time, and it can feel like it’s too much to handle. Life’s big celebrations like weddings, graduations and holidays are cancelled. People have been furloughed as many service industries are severely impacted. You’re putting your life at risk just to go buy groceries.
Moving During COVID-19
I moved into a new home last week. It was planned since January, not knowing all the complications that would be happening in March.
Moving is a big life change and full of stress, but add the pressure of not knowing if the transaction was going to get cancelled, if the deed could be recorded or if the movers would be forced to stop working (would they be considered an essential service during ‘stay at home” order).
Thankfully, I made it through the rollercoaster of emotions the week before closing on the purchase, but then came the next hurdle, physically moving to the new home.
Friends came to help move my breakable items and living plants, it was an exhausting day but went smoothly. I’m so grateful for their kindness and support in these social distancing times. The next day the moving company would come and move the rest.
That’s when the anxiety and pressure seemed to notch up again. Over the next 5 days, a new issue would arise almost daily, and each time I would get that tight feeling in my solar plexus area, directly under my ribcage and above my belly button. That’s my body’s signal telling me to brace for the uncertainty to follow. For example:
- When the moving company called the morning of my move to let me know a couple crew members had head colds, and they weren’t chancing it. That they would send 2 others instead of the 3 planned, and another 2 would join later on;
- When my desk for my home office wouldn’t fit through my new home office door;
- When my washing machine was broken during the move, and I had to risk COVID-19 exposure to go buy another at Lowes. I’ve never been so excited to do laundry;
- When the smoke detector in this brand new home kept going off making my 2 pups, already frazzled from the move, hide in the furthest bathroom and closet. The smoke detector was defective and was replaced;
- When the toilets all backed up filling the tub and shower with sewer water because the pipes were filled with all sorts of new construction debris. The plumber came by and cleared out the main drainage pipe.
As I look back now, 2 weeks later, I realize what helped get me through that daily barrage of unexpected problems. It was the tools and techniques I’ve used over the years to become a more centered, present, and peaceful person.
Do I get angry, frustrated, and lose it sometimes? Of course, I’m only human. However, now I find it easier to recover from those feelings and realize, from experience, that all these issues do work out in the end, as all the ones above did. It may not be the result I was expecting, but it gets resolved.
My Top 3 Go Tos for Anxiety and Stress Relief
Here are my top 3 go tos to keep the anxiety and stress at a manageable level. I used them extensively over the past few weeks, and will continue to practice them as we all get through this new world with COVID-19.
1. A Morning Routine that Includes Meditation
My all-time favorite recommendation to coaching clients, and anyone really, is a morning routine that includes meditation. The benefits of meditation are well documented and include reducing anxiety, increasing wellbeing, better sleep, better attention and focus, decreased pain, better immune function, and more happiness overall.
My daily practice takes 30 – 60 minutes. If this is new to you, start off small and work up to longer periods of time.
You’ll find, as I did, that it increases very easily and you’re going to want to spend more time setting up your day for success with a daily practice that feeds your mind, body and soul.
For more information on how to create a morning routine, click here to read my blog Connect to Success Every Day for Best Results and sign up to get access to my free Connect to Success Morning Routine Guide and Checklist.
2. Positive Self-Talk
Positive self-talk is a habit we can all cultivate in order to proactively compensate for our brains’ automatic processes. Our brains naturally assess our environment and come up with thoughts to “help” us survive.
It’s the function of our brain. Unfortunately, we’re wired to seek out problems (in order to solve them and survive) and some of our thoughts could be unhelpful and even hurtful.
For example, I kept hearing myself say “this is a nightmare” quite a few times on my moving days, when all that could go wrong seemed to be going wrong. Was it really a nightmare? No. But it sure did feel that way, in that moment.
I caught myself thinking and sometimes saying it out loud. When I did, I would then take a deep breath, question that thought, and then change it to a more helpful, positive thought. Many times, just acknowledging different and helpful thoughts can make all the difference.
For me, acknowledging that moving to a new home is always challenging. It’s not fun, and it’s typical for things to take longer than expected, for walls to get dinged, for my body to get tired and sore after many long days and nights packing, moving, and cleaning.
That helped and completely changed how I was feeling and subsequently how I was reacting to everyone and everything coming at me.
Breathwork is another tool to help calm your body and change your state of mind. My favorites currently are box breathing and relaxing breath (4-7-8 breathing).
Box breathing is a deep breathing technique that increases calm and focus and reduces stress. You breathe in through your nose for a count of 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and then hold for 4 seconds. You can repeat this pattern for a few rounds, or keep going for 5 minutes or longer until you start to feel deeply relaxed. For those of you who are visual, think of each of these 4 steps as drawing an outline of a box when doing them – up, across, down, over.
Relaxing breath, or 4-7-8 breathing, helps reduce anxiety and is great to do to help you get to sleep more easily. You breath in through your nose for a count of 4 seconds, hold your breath for a count of 7 seconds, and then exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds. Then repeat. When starting out, you can repeat this cycle up to 4 times, and build up with more practice and time.
I’d like you to try one or all three of these techniques the next time you begin to feel the pressure building. Bonus points if you create a daily practice like #1 above to help keep you in a balanced state on a regular basis, so you’re already in a better space to handle the anxiety and stress that is very prevalent in our new normal world.
Photo by Thomas Rey on Unsplash