3 Easy Ways to Ease Anxiety and Bring on Happiness

1. Gratitude: Write a list of all the things you are grateful for. You can start with the day or focus on life as a whole. There is scientific evidence that expressing gratitude is associated with many mental and physical benefits. Some benefits include: improved sleep, mood and immunity. Also, decreased depression, anxiety, difficulties with chronic pain and risk of disease. Start your day off with 5 things you are grateful for, no matter how "small" you believe they are. Then end your day with 5 things you are grateful for.

Example:

Morning:

I am grateful for my comfy blanket on my bed.

I am grateful for the weather.

I am grateful for the roof over my head.

I am grateful for a warm shower.

I am grateful for coffee.

Evening:

I am grateful that I didn't yell at anyone today.

I am grateful that I got through the day.

I am grateful for the spaghetti I ate for dinner.

I am grateful that I was able to work today.

I am grateful that it rained today.

The goal here is to focus on anything you have to be grateful for. Trust me, there are at least 5 things EVERY single person has to be grateful for no matter what you are going through. It's even more important to do this when you ARE going through your shit! Do this every single day for 21 days. It doesn't matter how silly or small you believe the things are, they are BIG things and will add up.

2. Journal: This goes hand in hand with your gratitude list. If you find your thoughts racing or just a jumbled up mess, WRITE IT DOWN. Mind dump. Get it out of your head. Putting it on paper helps, even if it's a mind dump mess all over your paper. Get it out, rip it up and burn it (safely) or throw it away! In the midst of the chaos of anxiety, it's hard to grasp any ONE thought in your mind. Yes, I know... ME TOO. I have found so much peace in getting it out as soon as possible, especially when I only have therapy once a week to go vent to someone else. It's such a release of all those negative feelings, emotions, pent up anger, looping thoughts.

Also, put your hand to work when you are having good days or bouts of creative energy. Put that pen to paper and write your ideas, your dreams, your good days, daydream... what would your perfect day look like? Perfect life? Don't let it discourage you, just write. The key with positive journaling, don't tear those pages out!

There is also significant evidence that journaling has been found to reduce symptoms of anxiety and depression and improve overall well-being.

Need some prompts:

• How would you spend your perfect day off?

• Write down the last 5 things that made you smile.

• Write your happiest moment.

• Write about a time that you overcame anxiety.

• Three goals for this month.

• Write about your dream house, explain it in detail.

• What does your anxiety feel like to you?

Tip: Start journaling every night. If you have children, journal with them. Give them fun prompts and if you feel inclined, share your thoughts together. Let go, rip up the negative stuff. But share the fun stuff, your kids will love this bonding activity and your not only creating memories but setting them up with tools for success as they grow by making this a habit.

3. Go for a walk: This is a non-negotiable for me! It has saved me from so many full blown panic attacks when I feel them coming on. Getting outside in nature and just walking, no destination, no plan or map on where I'm going just putting one foot in front of the other. Give your body some exercise. There are several mindfulness techniques that I use when walking if my mind is still racing.

My favorite one is the 5-4-3-2-1 Method:

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

Being mindful to what's around you, noticing the clouds, the trees, the lake, what the landscaping looks like or the cars around. Finding colors of the rainbow in what's around you and engaging your sight in 5 things. Then moving on to engage another sense, your touch. Feel the grass, touch a tree, pick a flower, pick up a rock, feel the wind in your hair, sun on your face... point out 4 things. Then move on, what do you hear? The birds chirping, cars passing, construction workers pounding on boards. There is always something you can hear, even if you are lucky enough to be walking somewhere that is peaceful and away from the "city". Turn some white noise on your phone or play Weightless by Macroni Union. Engage your sense of hearing by finding three things and move on to smell. This can be a weird one depending on where you are. Can you find a flower to smell? Maybe you are walking near a restaurant, what smells are coming from there? If you are like me, I carry Frankincense essential oil for anxiety so this is one of my go-to's when I start my anxious thoughts, can I still smell it? If not, I put some on my wrists and smell it again. One thing you can taste, I carry gum or mints in my purse or on me. Not only to ensure I have fresh breath when I talk to someone but because peppermint helps calm my stomach when it gets upset/nauseated when anxiety creeps up. Bam! Pop that in your mouth and see how you are feeling!

Walking is an instant mood booster. Regular movment, like walking, eliminates cortisol (the stress hormone) from your system which reduces worry and anxiety. Walking sparts nerve cells in the brain that relax the senses. Go take a walk!