Mindfulness helps to focus on the present, shift your thinking, create non-judgmental awareness, and improve emotional regulation. 

Some mindfulness techniques for anxiety…

5 4 3 2 1 Method: Focus on or name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste.

Sitting Meditation: Meditation helps slow the stream of thoughts running through your head. It can promote a sense of relaxation, reduce stress hormones, and increase your self-awareness. Find a quiet space, close your eyes, and focus on your breathing.

Counting: Count backwards, or name animals starting with each letter from the alphabet. These tasks will help redirect your focus and interupt your anxious thoughts.

By practicing this strategy, you are challenging negative thoughts and replacing them with empowering statements. This involves choosing to think and speak kindly to oneself, rather than putting oneself down with self-criticism. 

Challenge negative thoughts: When you catch yourself thinking, “I’ll never be good enough,” try replacing it with, “I’m doing the best I can, and that’s enough.”

Affirmations: Write and repeat positive statements like, “I am capable,” “I am growing,” or “I am safe.”

Practice compassion: Talk to yourself like you would to a friend who is struggling.

Sleep is crucial for managing anxiety, since sleep deprivation can worsen anxiety symptoms. A good night’s sleep can help improve your mood, reduce stress, and improve your thought process. 

Steps for prioritizing sleep: 

1. Establish a regular sleep schedule. Go to bed and wake up at the same time every day to regulate a natural sleep cycle.
2. Limit screen time before bed. The blue light produced from devices can interrupt melatonin production, which makes it harder to fall asleep.
3. Create a relaxing sleep environment. Make sure your bedroom is dark, quiet, and cool to encourage sleep.
4. Avoid caffeine and alcohol before bed. These substances can disrupt sleep patterns.
5. Consider journaling. Writing down your thoughts before bed can help clear your mind and prevent racing thoughts.

When you are stressed out and irritated, the first thing most people want to do is isolate themselves; trust me, I know all about that. Instead, reach out to your loved ones and make social connections.