Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

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Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

Kathryn Gardner • Feb 20, 2023

Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

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Anxiety can be crippling! The worrying, feeling restless, so tired, the difficulty breathing, sweating, feeling like an elephant is stepping on your chest, dizziness, lack of concentration, racing thoughts, crying, irritable outbursts, or feeling like you are losing control are all impacting your body and mind.

I have struggled with anxiety since childhood and didn't realize that the "looping" of my worries was connected to my physical symptoms of anxiety, until I was an adult. As a Family Therapist for over 20 years, I have been able to help thousands of adults and children decrease the symptoms and be at peace. I want that for you too.

Let's get started and go through the best 2 ways to decrease all of your physical and mental anxiety symptoms.

Exert Yourself vs Relax Yourself

Have you seen my YouTube video on rating your Anxiety level? Is your anxiety level low (your rating would be Zero to Five)? Or is it at a Six to Ten and you feel awful? Below I share my Anxiety Scale and I want you to check in with yourself and see what level you are at right now.

When your anxiety is at low levels, we need to relax ourselves. We need tools to calm ourselves and center our minds.

At Tranquility Moms, I share tools for you to find Tranquility ~ a state of no distress, calmness, serenity, so that you can feel joy, peace and love fully.

Yet, unmanaged, the anxiety keeps climbing and reaches a 6 or above on the Anxiety Scale. Now, you are needing to exert yourself. Your blood is filling with the hormone Adrenaline and leaving you in a state of fight, flight or flee. Your brain thinks you are fighting off a tiger!

Some of us are worriers more than others, that has to do with genetics, hormones and situations. Check out my Don't Worry, Be a Happy Mom YouTube video.

Knowing when to exert yourself versus when to relax yourself are the 2 best ways to decrease all of your anxiety symptoms!

What is my Anxiety level?

Years ago when working with families in counseling, I created the Gardner Anxiety Scale:

Where do you rate yourself today?

I suggest rating your anxiety 3 times each day. You will notice a pattern - how is it in the morning? How high is your anxiety in the evening? At work versus at home? Some adults notice it is worse in the morning or the daytime is calm but bedtime is awful. You can plug in the right tools at the right time of day!

Relax Yourself

If you realize that your anxiety is at low levels (a rating of 0 to 5), you can use relaxation techniques. Too many clients tell me that they use relaxation any time they have anxiety - nope, it only works at the low levels of Zero to Five!

You want to decrease the tension that is building and recognize what set off the anxiety. The hope is to reduce it and always stay under a 5.

Best Ways to Relax Yourself and Decrease Your Anxiety:

Deep breathing ~ try this technique: 6 counts in your nose and 6 counts out your mouth. This is one of my favorite mindfulness videos by Jack Canfield
Tai Chi ~ Check out David Dorian-Ross Tai Chi on the Beach DVD
Journaling about your thoughts and feelings ~ Have you picked up my palm tree Tranquility Journal Notebook?
Instrumental Music ~ great YouTube channel with soothing music Yellow Brick Cinema
Stretching ~ I had no idea there were 1,500 ways to stretch, check out this book on flexibility and movement
Yoga ~ my fav is Yoga with Adriene on YouTube, from Sunrise to Calming tips in yoga, she has everything!
Go for a nature walk ~ I made a fun video on YouTube with tips for Nature Walks and how to connect with the greater world around you to calm your mind and body
Christian Meditation ~ prayers and scripture in your quiet time. I enjoy the Alabaster Co meditations on YouTube Rhythms of Rest
Talk to a friend ~ call or visit someone you trust and open up about your anxiety
Puzzles ~ too much time thinking about things can increase your anxiety, re-focus your mind. I love these word search books
Write down your Worry List ~ in your journal write down a list of what is on your mind, you will find clarity when you write
Ask for a hug ~ this physical touch gives the body reassurance that there is no tiger, you can relax
Pampering time ~ set aside time to sit quiet or take a bubble bath

Exert Yourself

If you realize that your anxiety is at high levels (a rating of 6 to 10), you need exertion techniques. The Adrenaline is pumping and you need to "trick" your mind to release it.

If your brain is scanning and thinking there is danger, then you need to exert yourself to make your mind think you ARE fighting off a tiger!

No one wants to be irritable, agitated, pacing around, forgetful and having terrible sleep due to anxiety. But Adrenaline stays in the bloodstream for 72 hours. You may be having the piggy-back effect, one day of anxiety triggers leads to the next and the next and the next. Ugh!

As you reduce the symptoms, you will feel the anxiety levels decrease below 5 and you can manage them more easily with the above relaxation tips!

Best Ways to Exert Yourself and Decrease Your Anxiety:

Go for a run ~ you may feel restless, listen to that and get moving. Dr. Christina Hibbert wrote a great book on mental health and exercise
Jumping Jacks ~ My #1 way to get rid of the wiggles of anxiety is do jumping jacks with the kids. As soon as the tension in the house is going up, move the ottoman in the family room and start with 10 jumping jacks to get your blood flowing
Run up your stairs ~ Get your blood pumping by taking your stairs at home, run them up and run them down, you got this!
Dance party ~ exercise doesn't have to be boring, turn on some great music and get moving. This video on YouTube has the best 90's dance songs!
Yoga Flow ~ yoga can relax you but if you try out Yoga Flow you will exert yourself and feel great! Yoga with Adriene is my favorite on YouTube
Go for a walk with varying paces ~ my morning walk calms me and sets the tone for the day. Try walking slowly for one block, then dog walking pace for the next block, then kick it up and do a light jog for a block. Return to a slow walk and enjoy the sights and sounds around you. You'll feel great afterwards!

You will feel a difference when you learn what your body and mind need - to relax versus when to exert yourself. There are so many other tips to manage anxiety! Check out my YouTube videos and blog posts about wellness!

I pray that you find your Tranquility today!

~ Upcoming book in 2023 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Connect, Recharge and Reset. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Kathryn

Kathryn Gardner is a mom of 2, police wife, Therapist specializing in the wellness of moms & Certified Health Coach. She moved with her family to Tampa, FL to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook.