Anxiety Checklist

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Feeling anxious?

Reading the news, an upcoming deadline at work, or just an internal shift can cause an increase in feelings of worry, uncertainty, and insecurity. 

Have you tried any of these strategies?

  • Reduce caffeine
    • We know, we know- your day can't start without the productivity juice! But we also know that excessive caffeine consumption is associated with increases in anxiety and panic. You don't have to quit cold turkey, but try swapping out your second cup of coffee for some herbal tea. 

  • Reduce alcohol
    • But alcohol makes me feel relaxed! Sure, while drinking, alcohol increases feelings of relaxation. But after drinking, the relaxing feelings dissipate and anxiety can actually increase. 

  • Breathe
    • Deep breathing - like belly breathing or diaphragmatic breathing- can cue to your nervous system that there is no current threat present. Try it! Place one hand on your belly and fill up like a balloon. Feel your belly rise and fall as you breathe in and out slowly. You may want to pause at the top or bottom of the breath to promote increased feelings of calm. Try counting the seconds of each breath, making the exhales slightly longer than the inhales. 

  • Meditate
    • Guided imagery: transport yourself away! In your mind, "visit" a relaxing place, like a beach, meadow, forest, or park. You can find recordings or simply imagine your favorite location.
    • Guided meditation: Search for recordings of meditation teachers leading you through body awareness, breathing exercises, and mantras 
    • Silent meditation: Calm your thoughts in the quiet
    • Moving meditation: mindful walking, yoga, or other movement can be meditative as well
    • Non-traditional meditation: this one varies a lot person to person. Do you knit? Stare mindfully into the fire? Split wood? Hey, even washing dishes can fit this bill!

  • Ask yourself these questions:
    • On a scale from 1-100, how likely is it that ____ will happen?
    • Is there anything I can control in this situation?
    • Is there any chance I'm worrying too much?

  • Exercise
    • Sweat it out with cardio: walk, jog, bike, swim, or dance!
    • Pump it out with weights

  • Confine it
    • Feel your feelings, but within limits! Set a 10 minute timer to ruminate on your anxious thoughts, then get up and do something to take your mind in a different direction

  • Yoga
    • Exercise, breathing, and meditation all rolled up into one! 

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