According to Google, anxiety is intense, excessive, and persistent worry and fear about everyday situations. Do you find yourself worrying a lot? In 2020 I’d imagine that you’ve been worrying about lots of things. For me it was family, building a house, health conditions, work, and the pandemic of course. Speaking of health conditions, I was worried so much that I developed high blood pressure. Every lab came back normal, so why was my blood pressure so high? The doctor said it was because I was getting older. I wasn’t going to accept that as the reason. Aht aht! I was worried, experiencing anxiety, and it seems like the docs weren’t concerned about my mental health aspect.
I’m going to share methods that I started incorporating to into my routine to reduce anxiety and relax. If I did, you can too. Well, as long as you don’t overthink it. That’s definitely another problem for me.
1. Therapy
I started seeing a licensed marriage family therapist (LMFT) in December 2020. This has been going well for me. I wanted to learn ways to cope in the current season of my life. Well, we just started exploring all kinds of stuff that I told myself for years doesn’t really bother me. Before meeting with my LFMT, I didn’t think those things were connected. Not only that, in therapy I’ve learned various relaxation techniques that I wasn’t familiar with before.
I truly believe therapy can help anyone. I highly recommend it. Check with your insurance to see if it’s a covered benefit. You can also use your Employee Assistance Program for free sessions. With my job, I was allowed 5 free sessions. After those free sessions ended, I kept it going. Virtually that is.
2. Affirmations
With affirmations, you can change your atmosphere by proclaiming positivity by speaking or writing. You can speak life into a dead situation. You can call things that are not as though they were. In my affirmations, I encourage myself. I also remind myself that the things or situations I’ve been praying for will come to pass. Even if I have a bad day, I speak aloud that I’ll feel better tomorrow. Remember that song, “Ain’t No Need to Worry“, by The Winans and Anita Baker. Ain’t no need to worry about what the night is gonna bring. Cause it will be all over in the morning.
Like I said, affirmations can be written. You can write them on Post It notes, notes on your phone, index cards, or good old fashion paper. There are affirmation apps available too. Many of them have free trial service.
3. Massage Therapy
This year for my birthday I decided to treat myself to a massage. It was definitely needed. Recently in August, I went to get a European massage at a different Black-owned spa. Ya’ll! As of right now, this was the absolute best experience I’ve ever had. The spa is Mink Total in Downtown Charleston. Stacy the LMT actually massaged me from Head to Toe! I thought I had a full-body massage before, but apparently I didn’t. She is the truth ya’ll. Check her out.
4. Acupuncture
Did you know that acupuncture is good for relaxation? Well, I’ve tried it. Acupuncture has other benefits too. It helps in decreasing anxiety, lowering blood pressure, decreasing pain, increasing fertility, regulating menses, and more.
Acupuncture is not laying on a bed full of needles as we’ve seen on tv. In my session, the acupuncturist inserted few lightweight needles on my head, ears, hands, and feet. It’s like a tiny prick. Nothing to be afraid of. I say try it before you rule it out. Your insurance may cover the procedure.
5. Online Community
I joined an online group of women who present concerns and discuss self-care. It was like a group of girlfriends encouraging each other and identifying areas in our lives that need improvement. In the group, I shared valuable information and got the same in return.
6. Painting
Other than painting my home, I haven’t been painting in years. I think my last sip and paint was in 2016. I’m hoping to do that again soon. In the meantime, I attended an online paint party. It was just me and the host. It was fun. Then my semi-perfection trait started to kick in towards the end. I was so pleased with my work. Then I started getting upset that I couldn’t get one of the instructions correct. It’s funny that I noticed in that moment that I was doing great and started getting irritated. I began to remind myself that it will be just fine. I don’t even remember what the problem was exactly. Isn’t my painting lovely?
7. Coloring
Last year I was telling my good friend Haly I was experiencing anxiety. She told me to try coloring. I replied, “Coloring?” She assured me that yes, adult coloring is a thing. She sent me a book to start coloring in. Then I went and bought a book from a Black author who has adult coloring books. I was excited. I bought my crayons from Walmart, including a set that is full of brown colors. Well, I started coloring and didn’t like the outcome. I ordered coloring pencils thinking it would make it look prettier. There goes that trait again!
8. Biking
If you remember I told you I started biking last year in 2020. When I’m on the trails around town, I’m able to leave my cares behind and enjoy nature. I just love basking in viewing the trees, creeks, and plants. Plus, biking is a good cardio workout.
9. Aromatherapy
According to Women’s Health Magazine lavender, bergamot, sweet orange, frankincense, rose, peppermint, and myrrh are essential oils that promote relaxation. During my massage therapy, the LMTs incorporated lavender into my session. At home, I sometimes use lavender soap when I shower. When I feel overwhelmed I add lavender to my oil diffuser. The calming scent of lavender fills the room and I start to feel better. I had a lavender plant and it died. Sniffing that plant was calming within itself.
10. Meditation
If I start to feel overwhelmed worrying, or like my mind is racing I go lay down. I go to my bed. I make sure the area is neat and the room is quiet. Then I take deep breaths and talk to God.
Self-care has to become a priority and remain a priority. There’s a saying, “You can’t take care of someone else if you don’t take care of yourself.” Like the young people say, “That’s a word right there!” It’s true. Again ladies we tend to give our all to everything and everyone but ourselves. Take care of your mental health. Take care of yourselves. Listen to the song below. Remember, everything’s gonna be alright.