1) Write down your worries to stop the analyzing cycle. 

When you find your mind racing or obsessing with your worry thoughts, this can calm the worries and make them more concrete so you can plan, pray and/or release them.  We can help you with journaling, provide worksheets in session or to tak home and bring back. Just ask!

2) Cardio-type exercise.
This can reduce your body’s stress hormones (like cortisol) and releases endorphins (chemicals that are natural painkillers). Swimming, biking, jogging, pilates, walking fast, etc.  We can add movements into your therapy session, just ask! EMDR is one that adds visualization and tapping.

3) Just say "no"!  Tell yourself it is okay to say no or not now.
Many times, anxiety increases when responsibilities and obligations increase.  Giving yourself permission to politely excuse yourself from activities that are not crucial for you to be a part of can relieve extra stress.  Learning to set healthy boundaries with a therapist can help with this step!

4) Soothing, calming music. 
Doing so can reduce your blood pressure and heart rate. We can also add music into your therapy session, just ask!

5) Chew gum. 
Surprising huh?!  A study showed that chewing gum causes you to feel a greater sense of wellbeing and less stress.

6) Talk to a loved one. 
Being with friends or supportive family gives you a sense of belonging and self-worth.  It leads to one of my favorite therapy words, “catharsis”, meaning that feeling of emotional release you get by letting your feelings off your chest.  

7) Practice mindfulness meditation.
This involves anchoring yourself to the present moment and helps reduce the effects of negative thinking.  Try the free app “Insight Timer”.

8) Watch a funny TV show. Laughter is the best medicine!
Netflix offers options for standup comedy that can get the laughs rolling.  Laughing reduces your stress response and relieves muscle tension.  

9) Deep slow breaths. 
Deep breathing stimulates your body’s relaxation response and lowers your heart rate.

10) Limit caffeine (coffee, soda, caffeinated teas, energy drinks, etc). 
If you notice you get more jittery after consuming caffeine, cutting down on it can reduce anxiety.

11) Write a gratitude list. 
This can help your brain to switch gears and focus on the positive things which also releases good hormones in your brain.

12) Spend time with your pet or loved one. 
Interacting with and snuggling your pet helps release oxytocin, a brain chemical that improves mood and this is true with humans also, especially your own child or a close friend when you really focus on the enjoyment, gratitude and fun.

13) Set small goals and complete just one! 
Anxiety can cause us to feel debilitated and unable to start tasks.  Making to-do lists and just doing one can make us feel motivated, encouraged, and more focused. Picking one is less overwhelming or a small part of a big project.

14) Practice yoga. 
Yoga improves your body and breath awareness and is shown to enhance your mood.

15) Ask your partner or loved one for a hug.
Physical touch has been shown to lower blood pressure and the overall feeling of stress. Just massaging your own arms or giving yourself a hug can help do this!  showing self-love and compassion or just imagining someone giving you a hug can do this!

Tessa Fultz, LICSW