10 of My Favorite Anxiety Management Tools

Living with anxiety is something I've learned to accept over the last few years. Growing up- I didn’t realize that the feelings I experienced, like an increased heart rate, shaky, unable to speak, were actually anxiety. However, I began to understand this as I grew into adulthood and learned more about it. I realized that I have experienced high levels of situational anxiety as a child as well as generalized anxiety as a teen.

Over the course of the last 10 years, I have gone through bouts of extreme chronic anxiety (panic attacks, night terrors, constant worry) to minimal anxiety. Currently, I reside somewhere in between especially as I continue to heal from a former toxic relationship. Anxiety can be about specific issues, or it can be generalized.

Today- I wanted to share some of my FAVORITE anxiety managing tools that do NOT include prescribed medication. (Nothing against medication- I just prefer not to use it for myself!) So if you are anything like me, keep on scrolling!

10 Anxiety Management Tools

1. Water- ice cold. I always like to make sure I have some water on me. This is great for hydration, but also if I need something cold in a pinch- I am covered. (Read my blog about the parasympathetic nervous system and ice!)

2. CBD- A high quality CBD supplement in the form of oil or smokable flower. My career in the CBD industry taught me the in's and out's of what CBD to get, what works fastest etc. Here's a link to the brand that I used to formulate in the lab! … (Click me!)

3. Adaptogenic Mushrooms- Ryze Mushroom coffee is the BOMB. I actually have a blog on this superfood and how it helps me manage stress and anxiety while boosting immunity and overall health. Make sure to check it out!

4. Exercise - Yeah everyone says it, but honestly- take a walk. Get your heart rate going. Exercise also helps stimulate the Vagus nerve, which in turn can help reduce anxiety.

5. No caffeine/ low caffeine- Caffeine is a stimulant which can often lead you to feeling jittery, shaky, and often times causes anxiety.

6. Reduced alcohol intake- Ever heard of "hangxiety"? It is a real thing. This is because your brain chemistry is impacted so heavily by alcohol. Many neurotransmitters that involve dopamine, serotonin, and glutamate (to name a couple), are impacted by the presence of alcohol. (1) That on top of dehydration is a terrible recipe for anxiety.

7. Magnesium supplement - Low levels of magnesium are linked to anxiety. (3). Unfortunately, many people are deficient in magnesium. Finding a highly bioavailable form of magnesium, like magnesium glycinate, might be worth asking your doctor about. Research has shown that, "...because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency." (2)

8. Journal - Get yourself a cute journal and make a practice of journaling before bed or in the morning. I love making thought maps to help me work through a problem, or get to the root of an issue inside my head.

9. Intrusive thought management and managing inputs- If a thought starts with “what if” and has a lack of evidence behind it- you can almost be sure this is an intrusive thought. These can be managed in multiple ways- thought reframing, automatic internal responses etc. (I wrote about that here to!)

10. Pets- My pets are a HUGE part of what makes me happy and gives me purpose. Walking, talking, and caring for your pet is a great way to release some anxiety. If you aren't an animal person, maybe use this time to call a friend.

If anyone knows how hard life can be trying to manage anxiety- its me. I empathize with anyone working each day to manage their mindset and push through. You do NOT have to fall victim to anxiety. YOU are in charge of your thoughts and your thoughts are what create the experience you live on this earth. Let's work together to make it a good one.

Sources:

(1) Neurotransmitters in alcoholism: A review of neurobiological and genetic studiesBanerjee, NiladriIndian Journal of Human Genetics (2014),20(1): 20https://doi.org/10.4103/0971-6866.132750

(2) DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. PMID: 29387426; PMCID: PMC5786912.

(3) https://www.healthline.com/health/hangover-anxiety

Medically reviewed by Kendra Kubala, PsyD, Psychology — Written by Crystal Raypole — Updated on November 10, 2021