I know I’ve been a little M.I.A because of my WiFi not working but it’s finally back as am I. Today, I thought I would share a mental health related post because I haven’t done one of those in quite a while. Plus, this year has really pushed my boundaries and tested me which sucked but I also ended up learning a lot from it. There were a lot of moments which felt overwhelming and that helped create this post about how to manage anxiety when you feel overwhelmed. I hope it helps anyone else out there also struggling with this.
Here is how to manage anxiety when you feel overwhelmed:
The 5-4-3-2-1 Method
The 5-4-3-2-1 method is one my therapist taught me and has helped with anxiety quite a bit. This method uses your five senses to help you stay present and reduce anxiety. When feeling overwhelmed and/or anxious, you close your eyes and identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and one thing you can taste. It helps you instantly feel more grounded in the present moment instead of out of control.
Breathing Exercises
Breathing exercises can also be incredibly helpful. With breathing exercises I would recommend trying different ones until you find one that works best for you.
Overall Health
One thing that helps so much with when you’re overwhelmed is having good overall health/mental health. Mental health isn’t something you can fix instantly for the most part. Working on it even on good days makes a huge difference during bad days. For example, if you take up journaling to help with anxiety don’t only journal when you’re already anxious. Do it daily, even when you feel perfectly fine because it needs to become a regular habit for it to work.
And don’t forget about the importance of your physical health too. Get enough sleep, drink enough water, eat healthy regardless of how tempting junk food is when we’re stressed out, don’t smoke or drink excessively. Your physical and mental health are very much connected and having good physical health often leads to better mental health.
Mindset
Your mindset makes a HUGE difference when it comes to mental health. Being able to change our mindset can literally rewire your brain and change your thought patterns. I’ve been following Dr. Mullen for quite a few years now and he has so much great content about neuroplasticity and the way in which it relates to recovery from anxiety disorders. Read more about it on his blog. And FYI, this isn’t sponsored or anything I just find his posts to be incredibly informative and helpful.
Final Thoughts
I hope these tips helped you better understand how to manage anxiety when you feel overwhelmed. Let me know in the comments below how you cope when you feel overwhelmed.
Disclaimer: If you or someone you love are experiencing mental health problems please talk to a professional or someone you trust. Please seek help if you feel that it is necessary. There is absolutely nothing wrong with needing help.
If you would like to read more mental health related posts click here.
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