As a therapist, I talk with patients every day about developing coping tools and strategies to help them better manage anxiety. Things like deep breathing, challenging faulty thinking, and building self care strategies are often what we focus on in sessions but there are some products that are widely available via online in in person retailers that people should also consider adding to their anxiety tool kit.
Here are 7 must-haves* for anyone with anxiety and since each of these tools has a variety of options and price point, you can totally individualize each option!
1. Weighted Blanket
Are you someone who likes a good hug or snuggling up under a warm blanket? Do you feel better when you can sit somewhere that makes you feel safe and secure? A weighted blanket provides all of those physical sensations. I first used weighted blankets over 25 years ago when I worked with children who had sensory processing difficulty. The blankets were heavier than your normal blanket and would help calm them and make them feel safe. I soon learned that they also worked for me, giving me an instant feeling of calmness even from holding the blanket on my lap. Today, weighted blankets are available in a variety of sizes from lap blankets to king size blankets and in a wide variety of weights. I promise you, a weighted blanket will quickly become your favorite item to turn to when feeling anxious and overwhelmed.
2. Essential Oils
I use essential oils all the time in my home and in my office. When it comes to anxiety relief, there are essential oil blends specifically formulated to reduce stress, improve relaxation, and help you to calm your mind. You can use some of these oils topically (mix them with a carrier oil first such as almond oil) or even ingested. I prefer to diffuse a few drops of them in an essential oil diffuser. Just a few drops will help to ease any stress and anxiety you or your family may be feeling and it will leave the air smelling fresh!
3. Workbooks and Journals
If you are self-motivated, workbooks and journals can be a great tool to use to help you gain insight into the root causes of your anxiety. You can set some time aside each morning or evening to review a section and complete some of the worksheets included. Although not a replacement for one on one counseling, workbooks and journals like the ones below can be an excellent way to help you start to gain control of your anxious feelings.
4. Zen Garden
If you have ever seen these tabletop Zen Gardens, you know how calming it can be to allow yourself to do nothing but rake the sand and lay out the decorative rocks. Adding one of these to your desk at work or to a tablespace at home will provide you with a daily reminder to slow down and breathe.
5. At Home Fitness
One of the most effective ways to combat anxiety is to find a way to release some of the pent-up anxious energy. Exercise is a perfect way to do this. If you don’t have time or the funds to go to a gym, there are lots of ways that you can work out right in your own home. Cardio has a lot of benefits when it comes to anxiety management so a simple home exercise machine like a rower or a stationary bike can be a good addition to your routine. You can get one delivered to your door for less than $250. That’s a small price to pay for some anxiety relief coupled with physical fitness.
6. Grown Up Coloring Books
There is something very calming and relaxing about coloring an intricately designed picture. I’m not talking about cartoon character coloring books like we had when we were young. These coloring book options for adults are meant to take some time and are even more enjoyable when done with a set of good quality thin tip markers or colored pencils. This is an activity you can do with others too. So, grab a few friends, put out some refreshments and get your coloring on! Watch as your anxiety starts to drift away.
7. Bath Bombs
You either are a bath person or you’ve never actually had a good bath. A nice hot bath at the end of a long day can be a great way to quiet your mind and increase your relaxation. Bath bombs can make the experience even more beneficial by adding some calming fragrance and skin softening properties to the water. Don’t like bath bombs? Try bath salts or take a bubble bath. No matter how you prefer your bath, make some time to pause from your daily hustle to slow down and relax.
Wouldn’t it be great to feel like you have a bit of a better handle on your anxiety? Can you imagine your life without the weight of anxiety always looming over it? Isn’t it time to add to your anxiety management tool kit? Go ahead and invest in yourself!
*Some of these links are considered “affiliate links,” meaning if you click through these links to make a purchase, I might earn a small commission. Keep in mind that I link these companies and these products because of their quality and not because of the commission I receive from your purchases. All of these are products that I have used personally or professionally and many have also been successfully used by my clients and colleagues.
Together In The Arena
There are times in everyone’s lives when the bad stuff hits.
Sometimes the bad stuff hits all at once. Sometimes the bad stuff hits gradually over time. Sometimes the hits are so bad that you don’t feel like getting out of bed, leaving your house, or answering your phone. Sometimes the bad stuff makes you turn inward. Sometimes it makes you implode on yourself. Sometimes it makes you explode on others. No matter how you react to the bad stuff, one thing is shared — the bad stuff exists for all of us at some point in our lives.
As I have been reflecting on our shared experiences with the bad stuff lately, I have been considering them within the context of this time of year. Spring is almost here and with it comes a collective shift of our focus to the future. This is a time of reflection and goal setting. At times like these, I always turn towards inspirational quotes to keep me grounded in reality while also striving towards my goals.
This, one of my favorite quotes from Theodore Roosevelt, made it’s way into my social media
feed the other day.
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.― Theodore Roosevelt
For me, this quote is about being your best, striving for greatness, and setting up the best future possible for yourself, knowing that it will take fight, courage and, sometimes, even failure. But, really the quote is so much more. It is a quote filled with questions:
The reality is, though, it truly doesn’t really matter whether you succeed or fail. What matters is that you are out there — you are in the arena. You are trying. You are doing. You are living. And, until we know failure, loss and sacrifice, we cannot truly appreciate the sweetness of success and all the beauty life has to offer us.
So, to the person in the arena, with the face marred by “dust and sweat and blood,” look around. If you take a moment to pause your battle and take stock of where you are right now, you will see that you are not alone. There are lots of us in the same arena and while we all are fighting versions of our own battles, our own bad stuff, some of us are here to help fight each other’s battles as well. This arena can be a scary, dangerous place but it isn’t a vast empty space.
The arena isn’t a space in which we all fight our own battles; instead, the arena is a place where we can gain strength from each other and from knowing that we are not alone. Reach out to those around you in your arena right now and let them help you fight your battles and your bad stuff.
The real living in life, after all, takes place in that space between failure and success. It takes place in the arena.
Now, more than ever, we all need a little support to help get us through the rough spots. With all the pressures of life, it can be a challenge to find time to not only take care of yourself but also to truly understand who you even are anymore.