"Anxiety" is a word thrown around perhaps a little too cavalierly these days, but it's a mental health condition that impacts 40 million adults [1] just in the US. Although it manifests itself differently in each person [2], the biggest symptoms of anxiety include excessive worrying, accelerated heart rate, and an inability to concentrate.
I was diagnosed with depression and anxiety when I was 14, and I was later diagnosed with bipolar II [3] as an adult (of which anxiety is a symptom), but I've experienced anxiety for as long as I can remember. I never learned how to do a cartwheel for fear of breaking my neck, and I always envisioned our car crashing into a lamppost every time it rained. (I was a superfun kid to be around, if you can't tell).
Although my anxiety has been seemingly getting worse [4] as I've gotten older, I have also been more proactive about how to tackle it. Rather than let it consume my life, I take these steps to calm my nerves and prevent myself from going on a downward spiral.
Please note this shouldn't be a substitute for medical advice; if you are suffering from anxiety, tell your doctor and visit a mental health specialist, such as a psychiatrist or psychologist, who can help you find an effective treatment plan.
For more resources on anxiety, please visit the Anxiety and Depression Association of America [5].
I Take Medication
Not everyone needs medication for their anxiety, but I do. I don't take a benzodiazepine (Xanax, Klonopin, Ativan, etc.), which is fast-acting and supposed to ease symptoms of anxiety as you experience them. Instead, my medication is more long-term and supposed to stop anxiety before it happens. I take a cocktail of medication for my bipolar II disorder [6], and when I started the antianxiety mood stabilizer at first, it wasn't nearly enough to be effective. After titrating up with my psychiatrist, I finally found a combination that works for me, and I take it every night with dinner.
I Have a Daily Routine
Not every day is the exact same for me, but I'm someone who does well with boundaries and structure. I like my daily routine: waking up, going to the gym, making my smoothie [7], going into the office around the same time, leaving around the same time, going home (or sometimes an after-work event), eating dinner, and watching TV or reading a book and then going to bed around the same time.
I also like visiting my favourite coffee shops, restaurants, and fitness studios on a regular basis. Having familiarity helps me stay focussed and makes me less likely to worry. When I'm on holiday, for example, I find the lack of routine throws me off and can send me into an anxious spiral.
I Get Enough Sleep
If there's something I've learned over the last few years about handling my mental health, it's that sleep is key. I used to run on about five hours of sleep a night, and that was detrimental to my health and well-being. Now, I make sure to get about seven hours a night [8]. If I'm getting up early for a workout, I make sure to go to bed early. If I stay up late, then I skip my workout the next day to sleep in. It's sometimes hard to fall asleep if I'm feeling anxious, but I do a wind-down routine by taking a bath, using lavender essential oil, and reading a book.
I Work Out Regularly
I may not run seven miles a day or spend hours each morning in the weight room, but I make an effort to move my body almost every day, usually in the mornings before work. I like to take boutique classes such as Spin, HIIT, or a mixed-format treadmill-and-weights class (like Orangetheory Fitness [9]). Or I'll run in the park or lift some weights at my local gym. Working out helps give me mental clarity and relieve my depression and anxiety symptoms. I know you can't cure mental illness with exercise alone [10], but it deserves a spot in any treatment plan.
I Take CBD Oil
When I'm feeling particularly anxious and need a quick fix, I reach for CBD oil [11]. I like Charlotte's Web Extra Strength Hemp Extract Oil [12] ($75), which has 28 milligrams of hemp extract per serving. Usually two droppers full under my tongue will do the trick. If I need more, I'll just take another dropper or two. I don't feel an immediate wave of relief necessarily, but it helps my symptoms of anxiety dissipate.