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Ten Ways To Reduce Your Anxiety

Do we need this space?

Navigating the world as a Black woman can feel like being a superhero who's misplaced her cape—on laundry day.

You're juggling work, family, and a social life that occasionally involves explaining to co-workers why your hair is different each week, all while trying to dodge the anxiety that sneaks up like the uninvited plus-one to your already crowded party of responsibilities.

 

It's like your brain decides to throw a flash mob at the most inopportune moments, leaving you to perform an impromptu solo dance of worry. 

 

Can I please just go to sleep? But in this dance of life, Black women can learn how to turn that anxiety into a rhythm, stepping to the beat of resilience and strength and newfound skills.​
 

  1. Practice Deep Breathing: When you start feeling anxious, try deep breathing exercises. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. This can help reduce immediate feelings of anxiety by slowing down your heart rate and calming your nervous system.
     

  2. Engage in Physical Activity: Regular exercise can help reduce      anxiety levels over time. Physical activity releases endorphins, which are chemicals in your brain that act as natural painkillers and mood elevators.
     

  3. Mindfulness and Meditation: Mindfulness practices, including meditation, can help you stay present and reduce racing thoughts that often accompany anxiety. Apps like Headspace or Calm can be a good starting point.
     

  4. Limit Caffeine and Alcohol: Both caffeine and alcohol can exacerbate anxiety symptoms. Consider reducing your intake if you notice a correlation between your consumption and increased anxiety levels.
     

  5. Maintain a Balanced Diet: Eating a well-balanced diet can help keep your body feeling good, which can, in turn, have positive effects on your mental health. Avoid too much sugar and processed foods, as these can lead to energy crashes that might increase feelings of anxiety.
     

  6. ​Establish a Routine: Having a regular daily routine can provide a sense of normalcy and control, which can help reduce feelings of anxiety.
     

  7. ​Sleep Well: Lack of sleep can significantly worsen anxiety. Try to maintain a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is comfortable and conducive to rest.
     

  8. ​Connect with Others: Talking to friends, family, or a support group about your feelings can provide relief and help you feel less alone in your experiences.
     

  9. Practice Self-compassion: Be kind to yourself and recognize that it's okay to have anxious feelings. Avoid self-criticism, which can heighten your anxiety.
     

  10. Seek Professional Help: If your anxiety is overwhelming or interferes with your daily life, consider seeking the help of a mental health professional. Therapy, such as Cognitive Behavioral Therapy (CBT), can be highly effective in managing anxiety.   Book a consultation today.

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