Using My Own Anxiety Toolbox As a Maryland Therapist
A wide selection of tools empowers you to handle tough challenges.
Between perimenopause hormone havoc, headlines about a potential AI apocalypse, the recent 25th anniversary of the tragedies of 9/11, and the general instability of the world at large, my own anxiety is a bit ramped up lately. So I thought I'd let you take a peek inside my own, personal anxiety toolbox and tell you about some of the tools I've been leaning on heavily right now.
What Body-Based Tools Am I Using for Anxiety Right Now?
The fact that fall dance classes have started up recently is great timing for me. Movement, both structured and unstructured, helps me settle my nervous system and discharge some of the internal static. Signing up for group classes keeps me accountable and provides social benefits as well. From a clinical lens, this works because anxiety is often stress hormones with nowhere to go — moving your body is one of the few direct ways to signal to your nervous system that the "threat" has passed and it's safe to come back down out of fight-or-flight.
In addition to dance classes, I'm making a point to walk more now that the weather has gotten a bit nicer. Sometimes I'll listen to an audiobook while I walk, but mostly I focus on the sounds around me and let my steps, breath, and mind just get into a steady, even rhythm for a while.
Daily stretching helps me tune into where I'm holding tension in my body and work on letting it go, even if I have to allow myself to watch TV while I'm stretching in order to convince myself not to skip a day. If I feel up to it, I'll do a few minutes of qi gong as well.
What Mind-Based Tools Help Me Manage Anxious Thoughts?
Getting a little distance from your thoughts can help loosen their grip on you.
The news is pretty grim all the time these days. As much as I work on having good boundaries about my news consumption, sometimes distressing headlines work their way into my mind and have a hard time getting out. The Cognitive Defusion technique from Acceptance & Commitment Therapy (ACT) helps me get some distance from sticky thoughts. Instead of just going down the rabbit hole about a thought that's spooked me, I can say, "I am aware that I am having a thought about [whatever today's disaster headline is]." The thought exists, but I don't have to be all up in it — I can watch it from over here. I’m not my anxious thoughts.
Why this works: the moment you add "I'm having a thought that..." in front of the thought itself, you create a sliver of space between you and it. That space is what lets you evaluate the thought instead of being swept along by it — you're no longer fused with it, just watching it go by.
I'd love to be one of those people who has a 100% consistent meditation practice all the time, no matter what. But so far, I'm not. Right now, I'm in the place of doubling down on my meditation practice because I need it. I use all the supports that might be helpful: guided meditation recordings, showing up to online and in-person meditation groups, listening to podcasts on meditation teachings, talking to friends who also meditate — whatever it takes to get me to do the thing that actually helps.
If I catch myself making an assumption out of anxiety, I'll revisit the idea of Examining the Evidence from Cognitive Behavioral Therapy (CBT). It's exactly what it sounds like: a double-checking to see if what I've assumed has any evidence to back it up, or if I'm just making something up based on a feeling I had.
What Social and Creative Tools Keep My Anxiety in Check?
Creative activities can be a fun tool for managing moods and reducing stress.
Being a hardcore introvert, it takes energy for me to get out and be social. But I know I really need to do that regularly, especially when my baseline anxiety has bumped up a bit. Being around others, in a positive way, helps get me out of my head and connect with others. Whether it's a structured activity or simply grabbing a snack with a friend, I know I need at least a couple of these contacts in my week, so I’m making a deliberate point to make this happen.
Minimizing all screen time (not just avoiding doomscrolling) seems to be an important element for me as well. Instead of watching something on a screen, I remind myself to pick up a book. Instead of scrolling on my phone, I pull out the adult coloring books and markers. Or I put the puzzle I've been wanting to do out on the table as a reminder.
If you want to learn more about how social rest and creative rest are useful ways of rounding out the menu of options for replenishing kinds of rest, you can check out the whole blog series on the 7 kinds of rest.
What about other big feelings, besides anxiety?
Yeah, anxiety is not the only show in town these days. There’s also sadness and grief, along with anger and rage. Some of the tools above also work well for these other big emotions, but there are other ones to pull from as well. The benefit of having a vast emotional toolbox is the confidence that, even if it’s not comfortable or easy, that there are effective ways of riding out all the challenging feelings that come along in life.
Perhaps next time, we’ll look at some of the tools in heavy rotation for these other big emotions rolling through these days.
ready To build your own anxiety toolbox?
If any of these ideas resonate with you and you're looking for support building your own anxiety toolbox, reach out to set up a free, 15-minute phone consultation to talk about what that might look for you. If you're curious about what it’s like to work with me, I offer anxiety therapy, including hypnotherapy, in person in College Park, Maryland, and online throughout the state. Contact me here or call (301) 818-3978.
About the author, An ANXIETY COUNSELOR in college park, MD:
Beth Charbonneau, LCSW-C, is a Maryland therapist, specializing in anxiety therapy and treatment. With over 20 years of experience, she brings a holistic approach to calming the mind and body, and encourages her clients to feel empowered to find more joy in life. More information about her practice can be found on her website.
