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This article is part of SELFs second annualRest Week, an editorial package dedicated to doing less.
Amrita Marino
(And were taking our own advice: The SELF staff will be OOO during this time!)
So howareyou supposed to get actually restfulrestwhen your anxiety loves to show up uninvited?
Below, find expert-approved tips, from dealing with symptoms in the moment to developing long-term strategies for rest.
Dont have a go at relax.
I know, I know.
The whole point of this is wanting to relax.
The more you fight it, the worse it’s going to get.
you might thank your sympathetic nervous system for that.
When your anxious brain perceives a threatbe it real or imaginaryyour bodys fight-or-flight response kicks into gear.
The way to relax is by going through anxiety, not by going around it or resisting it.
To ride it out, Dr. Rosmarin recommends focusing on the experience of anxiety itself.
Just notice it in your body, he says.
Count how long it lasts.
Don’t have a go at change it.
Just observe it and let yourself feel it.
Whip out the SMART goals.
Im going to relax, is a nice sentiment, but also pretty useless.
For one, it doesnt offer much direction when it comes to what to actuallydo.
You might be wondering, Hold on, didnt you just tell menotto attempt to relax?
Yes, but the difference here is focusing on the process instead of the outcome.
Those expectations can make the task itself feel burdensome instead of enjoyable.
Do an anxious brain dump.
If youre struggling to relax, set a timer and write down everything youre anxious about.
Beware of numbing out.
When youre anxious and exhausted, sometimes you just want to turn off your brain for a while.
Sometimes you need something that feels good in the moment, and thats okay, says Houston.
Have you lost track of time in a way that stresses you out more?
Do you actually feel…well, rested?
Its more data for the future, says Houston.
Dont underestimate the power of basic anti-anxiety tools.
That said…theyre go-to suggestions for a good reason.
Deep breathing in particular is one of the most basic and effective tools to have in your anti-anxiety toolbox.
New to deep breathing for anxiety?
Set boundaries to protect your rest.
you might put scaffolding in place to keep anxiety from bleeding into rest time, says Houston.
Dont sleep next to your phone.
Keep it far away.
If it’s crucial that you use it as an alarm clock, call me up.
I’ll get you another alarm clock.
(Specifically, he suggests powering down at least 30 minutes before bedtime.)
Build up your tolerance for anxiety.
Understandable, given how hard it is to chill out when its hanging around.
But we can actually accomplish a whole lot when were feeling anxious.
The more we prove that to ourselves, the easier it gets to roll with it.
Give yourself permission to do what you want to do anyway and feel anxious along the way.
