How I'm Currently Managing My Anxiety

Mental health and the increasing importance of talking about it has come to the forefront in recent years and as someone who struggles daily with anxiety, I am so thankful for the spotlight it’s been shown. Looking back I realize anxiety is something I have always struggled with. Even as a kid I would have moments where my heart felt like it was going to come out of my chest and I no-longer could think logically, but I had no idea what was happening. As an adult my anxiety hasn’t gone away, its triggers have just evolved from fear of getting a bad grade to fear of falling short in my job performance or letting down a friend or significant other.

Knowing that I am not the only person who struggles with anxiety, I wanted to compile a few things that I have found throughout my journey with anxiety that have helped me learn to manage it. Anxiety ebbs and flows from day to day. Sometimes you feel like you’ve got it figured out and then BAM you can’t remember how to breath normal. If you’re in a good place with your anxiety right now, celebrate that — it’s a victory, but keep these tools in your back pocket for the days when you can’t think straight. I hope this list helps you, even just a little. We’re in this together.

Remember You Are Not Alone

Remember this. Always. On the days I’ve felt the most alone are the days my anxiety has spiraled out of control. The anxiety that probably stemmed from something completely different bounced off my additional fear that I am the only person who has ever felt this way. Believe me, you are not alone in your feelings.

Let Someone In

Anxiety happens in your mind. Unlike food poisoning where someone can see you physically throwing up and runs in to help, people don’t know there’s something wrong until you tell them. You have to LET THEM IN. I suggest having a go-to person that you can call at anytime of day just to talk to. My husband is this person for me. He doesn’t struggle with anxiety to the same degree I do, but I know without a doubt that when I need someone to calm me down, he will. Maybe you don’t live near the person that comes to mind for you, but as long as they’re a facetime or a phone call away, they can be that person.

Exercise

Moving my body has given me the opportunity to release built up energy and bring my mind back to a healthy state. It temporarily distracts me from how I am feeling and helps me work through some of the painful moments I’ve experienced with anxiety. Running, hiking, Barre workouts, and biking have been my current go-tos.

Eat Mindfully

This is an easy one to skip over because it feels like there’s not actually a connection, but our guts and minds are connected. If we eat terrible, we feel terrible. Too many processed foods can wreak havoc on your digestive system which then wreaks havoc on your brain.

Meditate

Meditation has helped me so much . It has given me so many tools to use in a stressful situation —breathing exercises, mantras, etc. I’ve used the Calm app and recently started using the app Headspace because of it’s wider variety of options. I used to think that meditation was a little woo woo, but it’s become a part of my life that grounds me so much that I truly can’t imagine life without it.. My goal is just 10 minutes a day and then sometimes i’ll try to sneak in a second session prior to bed. If you’ve never tried it, give it a shot.

Remember Healing is not linear

Give yourself space to have good days and bad days. Sometimes you’ll feel like you can handle anything life throws at you and other times getting out of bed is enough of a trigger to send you into a frenzy. Be gentle with yourself and take it one day at a time. One bad day after a long stretch of good doesn’t mean there won’t be any more good days ahead or that you’re doing something wrong. It just means you’re having a bad day.

Give Grace to Others

just as others might not know your struggle with anxiety, you don’t know theirs. Give grace to people for the actions you see. You never know whats going on in their mind.

I hope that these couple little tips help you create a toolbox that you can access to help you navigate your anxiety journey. If you need a safe place to talk, let me be your safe place. Let someone in, we are all in this together.

Tahini Green Smoothie Bowl

Seems like everywhere has been experiencing a heat wave lately. Thankful for warm weather, but MAN sometimes we just need a break. These smoothie bowls will carry you through until that next cold front arrives. They make the perfect breakfast, lunch, or dinner and are packed full of the vitamins and minerals to keep your body feelin’ happy. Bonus, no oven required, so you can keep your house as cool as possible!

Tahini Green Smoothie Bowl

• 2 bananas, frozen

• 2 tablespoons tahini

• 4 cups packed spinach (or preferred greens)

• 3/4 cup milk of choice

• collagen (optional)

Toppings

• pumpkin seeds

• chia seeds

• flax seeds

• honey (this is our favorite local brand)

• raisins

• coconut flakes

• coconut butter

• oats

• banana slices

Place the bananas, tahini, and milk of choice in a food processor or blender. Blend until well combined. Add in the spinach and continue to blend until the spinach has all been processed. Divide the smoothie equally into two bowls and top with whatever toppings you choose.

Tip: peel and cut bananas prior to freezing

Spicy Italian Sausage Sauce with Sweet Potato Noodles

Here in Omaha the weather can’t quite makes its mind up it wants to be 70 and gorgeous or 50 and cloudy. Whatever it decides, we’re along for the ride. Chilly or gorgeous, this spicy Italian sausage sauce pairs perfectly with sweet potato noodles for a cozy and hearty dinner that doesn’t leave you feeling too heavy.

Spicy Italian Sausage Sauce with Sweet Potato Noodles

• 1 lb spicy Italian sausage

• 1 red bell pepper, diced

• 1 yellow bell pepper, diced

• 1 medium onion, diced

• 4 teaspoons garlic, minced

• red pepper chili flakes to taste

• 28 ounces diced tomatoes

• 2 teaspoons Italian seasoning

• 1 teaspoon salt

• 2 tablespoons olive oil

• 1 pound sweet potatoes, spiraled

• fresh basil for garnish

Place a large pot over medium heat. Put the olive oil in the pot and allow for it to heat for 30 seconds or so. Add in the Italian sausage and break up into small pieces with a spatula. Allow it to brown for about 3 minutes. Then add in the onions and peppers. Sprinkle in the salt, Italian seasoning, and red pepper flakes. Cook until the onions and peppers are soft, about 4-5 minutes. Add in the garlic and allow it to cook for 1 minute. Pour the diced tomatoes into the pot. Allow to simmer for 10 minutes.

Meanwhile take a non-stick skillet and place it over medium heat, put 1 tablespoon of olive oil in it and let it get hot. Place the spiraled sweet potatoes in the skillet and sauté until tender.

Serve the sauce over the sweet potato noodles and top with fresh basil.

Coconut Butter + Cinnamon Apple Slices

Snacks are my favorite meals. Some days I just eat snacks throughout the day and call it good. Popcorn for breakfast, apples and peanut butter for lunch, hummus and carrots for dinner. It works. If you find yourself having one of those snacky days and you need a little snack mix up, here you go. Apples + coconut butter pair together to make a very satisfying combo.

Coconut Butter + Cinnamon Apple Slices

• 1 honeycrisp apple

• 2 tablespoons coconut butter, melted

• 2 tablespoons walnuts

• cinnamon for sprinkling

Cut the honey crisp apple into thin slices. Arrange in a thin layer on a small plate. Drizzle the coconut butter over the apple slices. Sprinkle generously with cinnamon and top with walnuts. I recommend placing in the fridge for 3-5 minutes to allow the coconut butter to harden. This gives it kind of a white chocolate texture that I love! Serve immediately after the coconut butter hardens to avoid the apples browning.