8 Ways to Reduce Anxiety WOman experiencing anxiety and anxious emotions

8 Ways to Help Reduce Anxiety and Anxious Feelings

Believe it or not anxious feelings and anxiety are not something that is rare… In fact many people battle with anxiety every day. Anxiety can come at different levels and can cause a ray of emotions and physical effectives, it is very different for each person and each situation. Just because you don’t experience anxiety like someone else, does not mean that you are better or worse off. It just means that you process these emotions differently.

Regardless of how you experience anxiety, there are some ways to help reduce anxiety. Again, it is different for every person and this list serves as suggestions to try to help reduce anxiety and anxious feelings. These all may work for you, or none of the work – but navigating anxiety is a learning experience at its finest. Learning what works, what doesn’t, what helps, what doesn’t, what increases feelings, what decreases feelings, is all part of each individual’s journey and for everyone’s own discovery. So wherever you are, I hope this list can help provide some value and some help in reducing anxiety.


8 Ways to Reduce Anxiety

Begin a Meditation Practice

Meditation is a way to disconnect from what surrounds us and reconnect with our physical being. Removing distracts and disconnecting with what doesn’t serve you works wonders on an anxious mind. Practicing this disconnection can help aid in reducing anxiety because you become more aware our your physical being and in touch with why certain emotions are present. Your body reacting in certain ways, anxiety included, is your body’s way of communicating with you. When you disconnect to understand the underlying reasoning you can being to release some of the anxious tendencies.

Release Emotions Instead of Holding onto Them

Holding in past emotions, from all experiences, aid in anxious feelings. Whether we are aware of it or not of past experience shape us and until we acknowledge all emotions and the feelings/behaviors that are tied to them, we won’t be able to fully embrace life in the now. Anxiety plays a role as we are constantly nervous or scared to walk down roads or experience pain that we have felt before. Releasing these negative emotions to make room for positivity can help reduce anxiety and also makes rooms for more positive energy and experiences to fill the void that these negative emotions once filled.

Add a Morning Routine to Your Day

Starting your day with a plan, a routine, creates structure. For me personally, the unknown is a major driver of anxiety. Not know what is next or what to do is a trigger, especially when I have a lot of things on my plate. I worry that I can’t balance them all, and cue all the anxious feelings. Adding a morning routine provides a pattern of structure to follow, every morning the routine is the same and sets your day up on the right foot. This routine can incorporate daily tasks, self-love practice, hydration, physical activity, really anything that helps you focus on yourself and put yourself in the best headspace to start the day. Morning Routines do not prevent bad days, but they sure help create more good days!

Get Active

Physical Activity is known for producing serotonin. Positive energy and physical activity are was to reduce anxiety. Physical activity can be anything from a brisk walk to running a marathon. For some people it’s an hour long gym session and for other’s it’s a five minute walk during their lunch break at work. The point here is you do not need to compare your physical activity level to anyone else’s and any level physical activity and getting active can help reduce anxiety.

Daily Entries in Your Bullet Journal

Journalling is a practice that has helped more than just my anxiety, but has been vital in my own self-love & spiritual journey. Bullet Journalling is even more valuable because of the minimal time investment and lack of intense short. It’s brief, concise, and to the point. A three line entry will do the trick. Journalling is a great way to acknowledge and get in touch with your emotions, including anxiety. Acknowledging what causes your anxious emotions is the first step to addressing them. Once you are aware of your triggers, you can work to identify what has worked in reducing them and even what increases them – A bullet journal is a great place to document this information!

Make To-Do Lists for the Next Day

Those hard to fall asleep nights are usually cause by anxious feelings and can be tackled by simply getting thoughts to paper on the next day. Similar to a morning routine, writing out a to-do list for the next day before you go to bed is a great way to build structure. It can help reduce those anxious thoughts a fear of forgetting items or tasks that need to be done. I always feel that a written to-do list is more effective than writing one on your phone, but both are great options to help ease and calm your mind before sleep.

Use Affirmations

A great body builder, Kai Greene, once said “thoughts become things” and I couldn’t believe in this more. When dealing with anxious thoughts and anxiety, it’s important to remember that you are in control of your own thoughts, which in turn means you are in control of what becomes from your thoughts. That can be positive energy that is needed in all facets of live, motivation that’s needed to accomplish your goals, or even working on your physical appearance. Using positive affirmations that support abundance, success, self-love, and positivity, can help shape your thoughts and reduce anxious feelings.

Talk to Your Friends & Family

This ties to one that was mentioned before, but it is worth mentioning twice. Your friends and family all love you and support you, they are you pillars that are there to help. If you are experiencing negative emotions and anxiety, talk to them about it. Opening up about how you feel to a trusted source is therapeutic in its own right, and helps you put words to the emotions that you are feeling, which helps you address what they are, how they got there, and what you can do to help minimize their presence. It can also be a relatable conversation – People tend to hold in anxious thoughts because they feel alone, but at the end of the day every person often experiences some degree on anxious emotions. Talking to friends and family can make you feel that you are not in this fight alone, they can offer some great pieces of advice also!


Subscribe for Notifications on the Latest Posts

Follow @teenafey on Instagram


Underrated Self Care Activities

Underrated Self-Care Activities Anyone Can Do

When you think self-care, you may think a spa day filled with a 60 minute massage and champagne or a long gym session with lifting weights and cardio. Self Care is not as invasive as you think it is, even small tiny changes can start a ripple effect of positivity in your life. They key is to doing things for yourself, and for nobody else! Failing to practice self-care can lead to headaches, stomach pains, difficulty sleeping and even focusing at work. Self Care is vital to include in your daily routine, no matter how little it plays a big role in your overall physical and emotional well-being.

Self-Care is something that you have to choose to do, no one can make you love yourself. It’s not only a change in behavior, but a change in your mental health. When you prioritize yourself, amazing things can happen. Here is a list of some underrated self-care activities that anyone can do!


Revisit and Edit The Accounts Your Follow on Social Media

The content you ingest every single day directly affects how you feel. Sometimes we are not in control of how our friends, family, co-workers/bosses, and people we interact with engage with us, but you do control what shows up on your social media feeds. Remove people who no longer provide value to you, this can be ex-friends, celebrities, exes, anyone! You control what you are exposed to and who you follow on social media, make sure its what you want to be seeing.

Clean Your Space

There’s this new trend on TikTok showing “depression rooms,” which are wildly messy bedrooms and living spaces. I had one of these on high school, and even college. Just clothes everywhere and no will power to clean even though you so desperate want to have a clean space. It’s crazy how as you grow you learn about why certain behaviors were present in your life… Take 5-10 minutes a devote time to making your living space orderly. Being proud of where you exist is a vital piece to the puzzle, and is a great way to practice self-care. This could be totally re-organizing a room or simply just shifting around furniture.

Get Your Nails Done

The 20 minutes of sitting down, and getting a brief pampering make you feel like a queen.

Phone a Friend

Chat with a friend and catch up with someone you love. Even if you think it’s been way too long, having a conversation with someone you love can help you disconnect from what if holding you back and reconnect with things that excite you. Friends are also amazing shoulders to lean on in good and bad moments. You never know, you may call a friend to share some good news, but they need a good vent sessions. The self-care can work both ways!

Listen to a Motivational Podcast

The best thing about podcasts is that you can listen to them at any time. Throwing a motivational podcast on, or one that teaches you a new skill, while driving from work to home or going to/from errands can kill 2 birds with one stone. Even if it is only 5 or 10 minutes, you are still choosing to better yourself in that time! 5 to 10 minutes every day can add up to substantial time.

Reflect On Your Day in a Journal

Reflecting on your day – what you did, how you felt, who you engaged with, who you wish you had the chance to engage with, what’s left to be done, what it all makes you feel like now… These are all things that can help you prioritize your time in the future and can help you devote time in the places that would be best for your own mental health. It’s difficult to learn how to make lifestyle adjustments if we don’t take the time to sit down and reflect on our emotions.

Practice Mindful Breathing

Take a few breaths to reconnect with yourself and release what no longer serves you.

Get Outside

The power of nature and being outside is very underrated. Existing in the fresh air and taking in all the energy around you can help make a hectic stressful day into a light and enjoyable one. Taking time to walk around, or walk, or bike, or skate (see how many options there are?) is keeping you active and giving time back to yourself. Prioritizing yourself can be through activities or by just spending some alone time in different settings.


Subscribe for Notifications on the Latest Posts

Follow @teenafey on Instagram


Ideas For Your Morning Routine

It’s getting colder and the sun is rising later, which means we will all be waking up in the dark soon. Maybe it’s just me but as winter gets into full swing here on Long Island, waking up with no sunlight is so difficult. It literally could take an army to get me out of my bed. Even after waking up it’s tough to get going, just a constant groggy feeling – it sucks. Implementing a morning routine can help with all of this!

Starting the day on the right foot can lead to a super productive day. Having an effective and maintainable morning routine can help you keep those good mornings going day after day.

Did you know that having a morning routine can give you :

More Structure

Less Stress

More Free Time

Higher Productivity

Better Sleep Patterns

Better Health

Getting your life together in the morning can lead to all sorts of positive things! There’s no better feeling than waking up and feel productive. A morning routine can help with this! But it does take time and some fine tuning. Sometimes you plan too little and sometimes you plan too much, it about coming up with the perfect combination that gets you fired up to start your day. Don’t be discouraged if a morning routine didn’t work in the past, you can try again and make it better for you!

Having a morning routine can kick start the mood for your entire day. It doesn’t have to be anything crazy either. I personally give myself 30-45 minutes every morning to run through my morning routine. A routine can be different for everyone, some people need an hour to wake up some people need 5 minutes. If you are thinking about adding a morning routine to your schedule or just looking to change yours up a bit, here’s a list of some things you can include!

Make a Healthy Breakfast

Write Down Your Goals For The Day

Make a Cup of Coffee

Going for a Walk

Practice Yoga

Drink Water

Skincare Routine

Read for 30 Minutes

Journal

Shower

Make Your Bed

Workout

There are really endless possibilities that you can incorporate into a morning routine. The idea is to create a maintainable routine that not only makes you excited to wake up in the morning, but gets you ready to tackle the entire day ahead. It gives you time to plan in the morning and can help you lay out a game plan for the day. In reality, there really aren’t any downsides to a morning routine!

Do you have a morning routine? What are some of the things you do every morning?