Fall can be a challenging time of year, and for many, this season feels especially difficult. Over the past several weeks, I’ve spoken with many people who are grappling with persistent anxiety—a sense of unease, as if something bad is about to happen. For some, it’s a restless anticipation, thoughts that linger throughout the day and intensify at night, making restful sleep seem impossible. For others, anxiety manifests as irritability, changes in appetite, restlessness, or using sleep as an escape.
If any of this resonates with you, know that you’re not alone, and there are strategies you can try to find some relief.
1. Brain Dump
One effective way to process overwhelming feelings is through a “Brain Dump.” Often, we distract ourselves from uncomfortable thoughts by overbooking our schedules or mindlessly scrolling on our phones. Instead, set aside time to write down everything occupying your mind. Don’t worry about structure or grammar; the goal is simply to unload your mental clutter onto paper.
Over time, patterns may emerge, revealing the root causes of your anxiety. While some triggers might be outside your control, recognizing them can help you decide whether to address them, find closure, or let them go. This process can be challenging, so consider talking to someone you trust. Sharing your feelings often brings a sense of connection and relief.
2. Break the Cycle of Repetitive Thoughts
Did you know the average person has over 60,000 thoughts a day, and 90% of them are repetitive? When anxiety is in the mix, these repetitive thought patterns can keep your nervous system on high alert.
To break this cycle, try engaging your mind and body in a simple, distracting activity. Singing a favorite song or whistling can work wonders. Not only does it occupy your mind, but it also regulates your breath—a critical factor in calming your nervous system. Anxiety often causes shallow, upper-chest breathing, triggering a “fight or flight” response. Deep, controlled breaths—like those needed for singing or whistling—can help reset your body and mind.
3. Move Your Body
For some, anxiety is more physical than mental. It can feel like restlessness or tingling in your arms and legs. Physical movement can help release this tension.
Simple exercises, such as wall pushups, can be highly effective. Focus on syncing your breath with your movements, or try counting backward by even numbers as you exercise. This not only engages your body but also shifts your mental focus away from anxious thoughts.
4. Try Emotional Freedom Techniques (EFT)
EFT tapping is another tool to help with stress and anxiety. Based on the principles of acupuncture, tapping stimulates specific points on the body’s energy pathways. This can improve energy flow and may even prompt the release of calming chemicals in the body. Many people report feeling relief within minutes of practicing EFT.
Here’s a helpful video to get you started.
5. Don’t Forget the Basics
It’s easy to overlook basic self-care when anxiety takes over. Ask yourself:
•Are you eating nourishing meals regularly?
•Are you getting enough rest?
•What kind of information are you consuming?
The content you consume—whether it’s social media, news, or TV—affects your nervous system. Limit exposure to negativity and surround yourself with people and activities that uplift you. And don’t underestimate the power of sleep and healthy food to fuel your body and mind for the challenges ahead.
When to Seek Additional Support
These strategies can be helpful, but they may not be enough if your anxiety feels overwhelming. Speaking with a therapist can provide the additional support you need to navigate these feelings.
If you’re interested in connecting with a therapist, our intake department is here to help. We offer a free 15-minute consultation to get you started. You don’t have to face this alone—support is just a call away.
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