Step-by-Step Plan to Get Through the Day with Anxiety
Thursday, October 5 2017 Tanya J. Peterson, MS, NCC
It can seem impossible to get through an entire day when you have anxiety. Anxiety can be severe, and it can make hard to get out of bed in the morning, let alone function. Having a step-by-step plan will help you get through your day with anxiety.
Get Through the Day with Anxiety with a Routine
One of the most reliable ways to beat anxiety is to create a daily plan that works with anxiety. Having a concrete plan, or routine, in place empowers you to act despite worries and what-ifs that can make you want to retreat.
A step-by-step plan also includes anxiety-beating tools that work to reduce your anxiety so you can move through your day. Managing your anxiety in little ways throughout the day prevents anxiety from building and bowling you over.
A Step-by-Step Plan to Make it Through Your Day with Anxiety
The following example illustrates the power you have to plan your day and function even when your anxiety is high. You can use it as-is, or you can make adjustments so it is more suitable to your personality and situation.
The Night Before
A manageable day actually begins before you go to bed the previous night. This step has three components:
- Write down something positive about your day (preferably something that you are proud of having done). Doing so creates a subtle shift in your thoughts.
- Write an affirmation -- a short, positive statement that builds you up and counters strong negative thoughts that you are having
- Fill a cup with water
Keep these by your bed for easy access.
When You Wake Up
Get through your day with anxiety by doing this when you wake up:
- Read your positive statement about yesterday to remind yourself that you were able to get through the day and that you’ll do it again.
- Read your affirmation to counter some of those automatic negative thoughts that probably have already begun
- Drink the water you placed by your bed last night because getting water into your system first thing in the morning rehydrates you from the night. The Rehabilitation Institute of Chicago informs us that the brain is approximately 75% water so especially needs to be well-hydrated to function well. Drinking water right away in the morning will boost your brain.
- Get up and move. Even when you don’t want to do so, stand up, stretch, and walk around. This increases blood flow to the brain.
- As you prepare for the day, return your thoughts again and again to your values and goals. Why do you want to make it through your day despite anxiety?
- Congratulate yourself for getting up and going.
- Avoid the temptation to skip this, as your brain needs nourishment.
- Replace coffee with green tea or chamomile tea. Caffeine can worsen anxiety, while green tea and chamomile tea help reduce anxiety.
Mid-Morning and Mid-Afternoon
- Even if you’re busy, stop and take a short break. Stepping away from your tasks for 10 minutes or so can help you reset and reduce anxiety that has begun to build.
- Have a small, healthy snack and drink water or tea.
- Repeat your affirmation.
- Breathe slowly and deeply.
- Take short, mindful walk.
Getting through your day with anxiety includes these evening steps:
- Exercise to raise your heart and breathing rates in order to increase oxygen flow to the body, decrease the stress hormone cortisol, and release tension and anxiety.
- Eat a nutritious dinner.
- Be merry. Instead of plopping down in front of the TV, find a hobby or relaxing activity that engages your brain and keeps your mind from overthinking about anxieties.
- Have a bedtime routine that involves relaxing, unwinding, and turning away from electronics. This is part of good sleep hygiene. Sleep is essential to anxiety management.
Repeat the steps from the previous night.
Creating and following a step-by-step plan to get through your day despite anxiety allows you to function even when your anxiety is high. Even better, doing this will gradually reduce anxiety until you realize that it’s no longer in control. This plan will not just let you get through your day, it will help you reclaim your life from anxiety.
Mentioned in the post: The Rehabilitation Institute of Chicago