April is mental health awareness month and here at the Dean Hope Center we are encouraging our patients, faculty, staff, and students to implement our 6 tips for managing anxiety. Anxious feelings can be unsettling, intrusive thoughts can interrupt your concentration when you need it the most, you may feel overwhelmed by your daily tasks, or you may feel like there isn’t enough time in the day to take care of yourself. Whatever your personal situation is, this blog post is for you! Here are the Dean Hope Center’s 6 tips for managing anxiety.

Tip #1: Breathe In and Breathe Out

When feelings of anxiety occur one of the first systems to become dysregulated in the breath. You may notice your breath becomes shallow and uneven, or that you’re hardly breathing at all. The first thing you should do when you are feeling anxious is begin to take slow and steady breaths. Count to 4 as you inhale and count to 5 as you exhale. Taking your time, this breathing technique will begin to regulate your sympathetic nervous system and engage your parasympathetic nervous system allowing you to be more present in the moment and decrease feelings of anxiety.

Tip #2: Drink Water

Dehydration can lead to physical distress within the body. This distress can manifest as headaches, low blood pressure, issues with digestion and more. Distress in the body can lead to anxiety or increase anxiety in an already anxious person. This is why it is imperative to stay hydrated. When feelings of anxiety occur, intentionally drink 16 ounces of water.

Tip #3: Get Organized

Oftentimes feelings of anxiety manifest when a person feels overwhelmed in their life. Whether it’s personal or business related, find the time to create a short to-do list. Prioritize what absolutely needs to be accomplished within 24 hours. Creating a to-do list that is short, obtainable, and realistic will help calm feelings of anxiety and help you feel more in control.

Tip #4: Take a Walk Outside

Getting some perspective on life is a great way to combat anxiety. Take a nice long walk outside and enjoy the nature around you. Notice how mother nature is never in a rush and things are still accomplished. Embody the energy of nature and notice the little things around you. Notice the flowers, the animals, the plants and the trees. Incorporate tips #1 and #2 on your walk and take time to be present in the moment.

Tip #5: Find a Therapist

Finding a therapist is easier said than done but do not get discouraged. You can apply for the Dean Hope Center’s affordable therapy services or research in-network providers in your area. Do not be discouraged if the first therapist you meet is not a good fit for you, it takes time to find the right therapist. Once you have a therapist, they can work with you personally to manage you.

Tip #6: Make a Gratitude List

A gratitude list is a great way to manage anxiety. It helps you to recognize all of the things that you have accomplished, achieved, and are grateful for in the present moment. It can be as simple as being grateful to watch the sun rise, or have a warm bed to sleep in. Other examples include being grateful for your friendships, romantic relationships, a pet, or earning a high school diploma. Whatever it is, no matter how big or small, hold on to the feeling of gratitude and carry that with you throughout your day to lessen your anxiety. Whenever you find yourself getting anxious, come back to the list and repeat the items out loud, “I am grateful for…” This concludes our tips to managing anxiety. We hope these simple changes have a big impact on your feelings of anxiety. As mental health awareness month continues make sure to check back for more blog posts for mental health tips and educational resources from the Dean Hope Center.