6 Things To Keep In Check For Your Anxiety
Updated: Mar 7, 2024
Written by: Leesa Watt, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
There are signs that you can look out for so you can actively manage your well-being and keep on track. It’s a great idea to keep your mental health top of mind and regularly check-in on yourself!!
Here’s 6 things to check on weekly:
1. Feelings
Set a reminder on your phone or in your calendar for a set time each week to do a quick check-in.
Ask yourself on a scale from 0 (which is a nope) to 10 (a hell yes) how anxious or down you are feeling.
It is normal for the scores to go up and down throughout the week but if you notice the scores increasing and remaining very high then it's time to prioritise your mental health.
2. Body
Take a moment to notice any tension in your body - like tight shoulders, chest or jaw.
Other signs that you might be feeling stressed can include dry mouth, difficulty breathing and a racing heart.
3. Sleep
Has your sleep pattern changed? If you constantly struggle to get to sleep, wake in the night, or wake earlier than usual and then find it difficult to get back to sleep these are signs your mind can’t switch off and relax
4. Thoughts
Are you worrying about the worst-case scenarios? Wondering if things will ever get better or if you will be able to cope?
Focusing on the what-if scenarios is not useful and it is best to try to limit this as much as possible.
5. Behaviour
Every day brings challenges but it's how we deal with them which shows how we are coping.
If you find yourself frequently snapping or yelling at those you love, finding it extremely difficult to focus, or always depending on things like alcohol or food to cope, it's time to prioritise your mental well-being.
6. Support
Do you have someone to support you? This can be your partner, friend or colleague - someone that you're keeping in touch with regularly. Be honest about how you are coping.
Remember to do what helps your mood:
book in coffee with a friend (even if its over zoom or facetime)
go to the gym or do an online workout
take time out, find a quiet place, take a few deep breaths
listen to music
Whatever helps to settle your mind!!
What to do when you can no longer cope
If you take the steps above and notice you're not coping you can:
Make a self-care plan
Create a plan of action and ask a support person to keep you accountable.
Do activities to help reduce your anxiety
Try some physical activity or get fresh air each day. Even just an hour of exercise a week has been proven to lower depression and anxiety.
Try to do something that gives you a sense of pleasure and/or achievement each day. This could include eating a nice meal, reading a book, joking with friends, listening to music, tidying up around the home or work tasks.
Notice when you are thinking in negative ways. Ask yourself, is there a more positive way I could look at this situation?
Get professional help when you need it
If you feel very anxious or sad for more than 2 weeks, it's time to get professional help.
Leesa Watt, Executive Contributor Brainz Magazine Leesa Watt is an award-winning anxiety coach. She experienced debilitating anxiety and panic attacks for many years, which derailed the life she was living and the future she had planned. Instead of accepting a limited fate that was out of her control, Leesa rose to the challenge to make anxiety her Superpower. Thankfully she did as she then set out on the journey to support her own children through varying anxiety diagnoses. Leesa knew she wanted to help others understand that they may experience anxiety, but it does not need to control their lives. Her greatest passion is to help the anxious have the confidence to live their best life. Leesa is an author of Amazon's 1 bestseller: 'The Conscious You.'
