In my last post, I discussed five strategies, such as taking medication and seeing a therapist, that have helped me manage anxiety in the months since I was diagnosed with Generalized Anxiety Disorder (GAD). Today I have five additional tactics to share, this time focused on daily lifestyle modifications.
- Overhauling my sleep schedule. Thanks to a combination of evening classes, a heavy workload, and my natural night owl tendencies, I essentially morphed into a semi-nocturnal zombie during grad school. Based on my sleep habits in high school and college, though, I know that I typically feel my best when I go to bed and wake up on the earlier side. So this summer, I have made a concerted effort not only to get more sleep, but also to sleep during the hours when I seem to benefit from it the most. Though challenging, these changes have truly paid off. I find that when I’m well-rested, I’m better able to keep minor problems and inconveniences in perspective rather allowing them to overwhelm me and completely derail my day. When my mind is clear and focused, I can accomplish more in less time and approach challenges with greater patience and creativity. And by golly, when I don’t spend my entire day eagerly awaiting the moment I get to crawl back in bed, life is just a lot more fun.
- Restructuring my morning routine. Now that I’m waking up considerably earlier than before, my morning routine has gone from frantic to focused and from exhausting to energizing. Not surprisingly, having sufficient time to shower/get ready at a comfortable pace and eat an actual breakfast–sometimes even while sitting at an actual table–has helped to minimize a great deal of chaos. But even more importantly, building in a bit of “me” time to work on a writing project or other creative endeavor before the craziness of the day sets in has paid off immensely. Until recently, I thought that this idea sounded not only unrealistic but also totally indulgent–have fun before the sun rises? Start my day off with my want-to-do list rather than my have-to-do list? Ain’t nobody got time for that! But after listening to a series of podcasts about optimizing morning routines (by Jeff Sanders of The 5 AM Miracle), I realized that I could make time for these activities and that doing so could positively impact numerous areas of my life. When I indulge my creative side in the early hours, I actually look forward to getting out of bed, feel more energized throughout the day, and dread the challenging or unpleasant items on my to-do list a little bit less. And my anxiety, which is typically fueled by feeling overwhelmed and out of control, is greatly lessened by this daily dose of intention and self-care.
- Drinking less coffee. Y’all, y’all, y’all. Coffee is my spirit animal. I love the taste, the smell, the feeling of holding a warm mug in my hands, and the excitement of trying new varieties and exploring different cafes. So when I realized that my beloved beverage was causing me some problems (such as nasty withdrawal headaches if I didn’t have my usual fix), my feelings of betrayal were worthy of an Adele power ballad. Since the thought of trying to break a caffeine addiction amidst the craziness of school and work was far too daunting, I decided to wait until after graduation to do anything about it. And since I couldn’t bear the thought of giving up coffee entirely, I chose instead to cut back to one cup in the mornings. I eliminated my afternoon java by gradually transitioning from half caf to decaf to no coffee at all, and after surviving an initial rough patch (thank goodness for extra strength Tylenol!), I found that my energy levels and mood noticeably stabilized and my usual “after dinner” headache seemed to disappear. Perhaps one day I’ll decide to eliminate my morning cup as well, but for now, I plan to savor it with all my might.
- Practicing yoga on a regular basis. I started doing yoga in the 7th grade and continued practicing until I injured my shoulder during my junior year of college. The long, frustrating process of recovering from this incident has included surgery, several rounds of physical therapy, a boatload of rest, and even a semester of wheeling a bright green rolling book bag around campus and totally bringing sexy back. Then, several months ago, I was finally feeling strong enough to roll out my mat again and try a few poses. I experienced some stiffness in my shoulder but no pain, so I gradually began practicing more frequently and for longer periods of time. And oh, how good it feels to be back! The deep stretches help to relieve the tension that tends to accumulate in my neck and back when I’m anxious, and the emphasis on mindfulness helps me to focus on the present rather than letting my thoughts run away with worries and worst-case scenarios.
- Getting lost in a funny, heartwarming story. I’m not much of a TV watcher, but for some reason I took it upon myself to watch all seven seasons of Gilmore Girls on Netflix this summer. As I sit here in the post-finale slump, counting down the days until the revival series premieres in November, I can look back at all the ways in which the show has proven to be an unexpected blessing in my recovery process. Sometimes it simply provided a much-needed laugh or distraction from my problems, whereas other times it hit close to home and challenged me to see situations in my own life in a new light. But most of all, watching a cast of generally lovable and well-meaning characters navigate the challenges of life reminded me that it’s okay to be human. It’s okay to mess up, to have an “off” day (or to just take a day off), and to have doubts and questions even when you’re exactly where you’re supposed to be. (How’s that for a binge-watching justification?)
And that’s a wrap! As always, I’d love to hear from you, so please leave any questions or comments below!