Entrepreneur, Senior Leader & Ecosystem Builder with a degrees in Music, Psychology, Digital Mgmt & Transformation. Co-founder of the Music Factory and Earkick. Life-long learner with a deep passion for people, mental health and outdoor sports.
Daily life can be a wild ride, especially during back-to-school times when it feels like you’re strapped into the front seat of the Anxiety Rollercoaster.
That’s why we’ve put together a survival guide to help you manage moments of anxiety, and we promise it won’t sound like your Grandparents’ advice.
Let’s check them out, shall we?
#1 Get Grounded, Like, Literally
When your mind’s on the fritz, shift your focus to something tangible. Run your hands under warm water, blast your favorite song, smell your best perfume, or even savor a piece of dark chocolate. These simple tricks help you snap out of the frenzy and feel back in control.
Example: You’re overwhelmed by online classes and social media drama. Step outside, feel the sun on your skin and take a few deep breaths. Nature is like a free therapist, and it’s open 24/7!
#2 Catch Your Breath
You know that feeling when you’re about to send a risky text or give a presentation that really counts? Heart racing, breath racing even faster? Yeah, that’s anxiety. But guess what? You can control it using just your breathing!
Try the 4-4-6 pattern by taking a deep breath – in for four, hold for four, out for six. Do this for just one minute, and you’ll be amazed at how it calms the storm inside.
To have that breathing exercise available anytime, find it on the free Earkick selfcare companion app.
Example: Imagine you’re about to FaceTime your crush. Your heart races, and you start hyperventilating. Instead, take a minute to do breathwork before hitting the call button. Confidence level: 1000!
#3 Distract Yourself, Don’t Attack Yourself
Whenever anxiety comes knocking at your door, engage in an activity you enjoy.Dive into a podcast that inspires you, practice some cool dance moves, bake a cake for your friends, cuddle your cat, or take a stroll. These distractions channel your energy into something positive. Say goodbye to overthinking; hello to productivity!
Example: Post-break-up blues or feeling rejected? Instead of replaying every text, pick up your guitar, and start painting or writing a song about how you feel. Turn heartache into art!
#4 Create Mind Magic
Anxiety is like a broken record playing your worst fears on repeat. Switch up the tune by imagining your happy place. Think of it like daydreaming your worries away. And hey, don’t forget your positive self-talk: “I’ve got this!”
Example: You’re stressing about a big test. Close your eyes and picture yourself nailing it in as much detail as possible. You’re the test-taking superstar! Remember that feeling.
#7 Be Your Own BFF
Imagine your best friend was going through what you are right now. Would you berate them or offer a shoulder to cry on? Be as kind to yourself as you are to your BFF. You’re doing better than you think!
Example: You missed a deadline, and your inner critic is in overdrive. Treat yourself how you’d treat your bestie – with a dose of understanding and the yummiest bubble tea in town.
#6 Rewrite Your Story
Anxiety loves to rewrite history and predict doom in the future. Fight back with Cognitive Behavioral Therapy (CBT). Challenge those anxious thoughts, and reframe them into something way less scary. Trust us, it works wonders!
Example: You didn’t get that internship. Instead of thinking you’re a failure, think of it as destiny pushing you toward an even better opportunity. Who knows what cool adventures await?
#7 Schedule Worry Time
Worrying is like a Netflix binge; it can eat up your whole day. Set a timer for your worries. Spend, say, 15 minutes jotting them down. Afterward, tell yourself, “That’s enough for now.” It’s a worry diet!
Example: It’s the night before a major presentation, and anxiety’s knocking. Take 15 minutes to jot down your worries or vent your emotions into an app. Afterward, tell yourself, “I’ve done my prep; now it’s time to crush it.”
#8 Face Your Anxiety, Seriously
Write down your worst-case scenario, then face it. You’ll often find reality isn’t as scary as your imagination. The more you confront fear, the less power it has.
Example: You’re terrified of public speaking. Write down each worst-case scenario you can imagine (forgetting your lines, audience yawning), then step on that stage as often as you get the chance to. The applause at the end will feel sweeter than you ever imagined!
#9 Self-Care: It’s Not Selfish, It’s Essential
Remember to pamper yourself. Exercise, eat well, and get those Zzz’s. Your body supports your brain, and when it’s happy, anxiety takes a backseat.
Example: You’re swamped with schoolwork, but don’t forget to grab a healthy snack, hit the gym, or have a dance party in your room. A happy body makes for a happier mind.
#10 Supercharge Your Resilience
Resilience is like a muscle – you can make it stronger! Embrace challenges as opportunities, and look at life with curiosity and courage. Optimism isn’t just for Pollyannas; it’s a superhero cape for us all!
Example: Got rejected from your dream college? Instead of moping, see it as a chance to explore new horizons. Every setback is a set-up for an epic comeback!
Yes, anxiety can feel like an uninvited guest, a pesky mosquito, or a rollercoaster ride you did not ask for but remember, you’re the one holding the map. These ten principles aren’t just survival tactics; they’re your secret weapons for conquering that ride. So, keep your head high, your heart strong, and ride through your day’s twists and turns with confidence.
You’ve got the power to master anxiety and enjoy the thrilling journey that is your life.
Now stop scrolling and go put your favorite principle to work!
