Psychology Tips

Disclaimer

I’m not a licensed psychologist, but the following tips come from my personal experience and recommendations from my therapist. These strategies have helped me manage my anxiety and ADHD, and I’m sharing them in the hope that they may benefit you too. I’m currently pursuing a minor in psychology, so I’m continuing to learn about mental health from a professional perspective. If you're struggling with anxiety or other mental health concerns, I encourage you to reach out to a licensed therapist or healthcare professional for personalized support.

My Journey with Anxiety and ADHD

Like many of you, I've faced my own struggles with ADHD, anxiety, and procrastination. These challenges often feed into one another, creating a dangerous loop: feeling overwhelmed by tasks, which leads to anxiety, which then increases procrastination, leading to more stress and more anxiety. This cycle can take a toll on both mental and physical health over time.

I’ve experienced how chronic stress can lead to health issues like insomnia, digestive problems, and constant fatigue. That’s why I’m passionate about sharing evidence-based psychology tips that I’ve personally found helpful—and that research supports—for managing anxiety and breaking the cycle.

Practical Tips to Help Relieve Anxiety

Here are simple, science-backed tips from trusted sources (like .gov and peer-reviewed university sites) to help you manage anxiety day-to-day:

• Exercise Regularly
  Physical activity increases the production of endorphins—natural mood lifters—and helps reduce stress hormones like cortisol. Aim for at least 30 minutes a day of moderate exercise (e.g., walking, yoga, or cycling). Exercise doesn’t just improve physical health; it improves mental health too!
  Practical Tip: Start small! Try a 10-minute walk after lunch or a short yoga session before bed.

• Practice Mindfulness and Meditation
  Research from the National Institute of Mental Health (NIMH) shows that mindfulness can reduce anxiety by helping you stay present in the moment rather than getting lost in anxious thoughts.
  Practical Tip: Set aside 5 minutes each morning or evening to practice deep breathing or guided meditation. Apps like Headspace or Calm can guide you through it.

• Use Affirmations for Positive Thinking
  Positive affirmations can help reframe negative thoughts. A study by Psychology Today found that affirmations reduce anxiety by boosting self-esteem and increasing a sense of control.
  Practical Tip: Write down 3 positive affirmations every day, like “I am capable,” or “I can handle whatever comes my way.”

• Set Small, Achievable Goals
  When dealing with ADHD and anxiety, tackling overwhelming tasks can cause paralysis. Instead, break things down into small, manageable steps. Completing one small task at a time builds momentum and helps reduce stress.
  Practical Tip: Use the Pomodoro Technique: set a timer for 25 minutes of focused work, followed by a 5-minute break.

• Practice Gratitude
  Studies show that expressing gratitude can lower anxiety by helping shift your focus from stressors to positive aspects of life.
  Practical Tip: Start or end each day by writing down 3 things you’re grateful for. It’s a small habit with big mental health benefits.

• Sleep and Rest
  Anxiety and stress can make sleep harder, but poor sleep only worsens anxiety. The Centers for Disease Control and Prevention (CDC) emphasize how critical sleep is for mental health.
  Practical Tip: Create a sleep routine by going to bed and waking up at the same time each day, limiting screen time before bed, and making your bedroom a calm, restful space.

• Talk It Out
  Therapy, support groups, or talking to trusted friends/family can provide relief from anxiety. Cognitive-behavioral therapy (CBT) is especially effective in addressing negative thought patterns that fuel anxiety.
  Practical Tip: Reach out for support. Even a 15-minute chat with a friend or therapist can help lighten the load.

The Risks of Chronic Anxiety and Stress

While short bursts of stress are a normal part of life, chronic anxiety and prolonged stress can seriously affect both your mental and physical health. Here are a few of the risks associated with unmanaged anxiety:

• Mental Health Impact:
  Chronic anxiety can lead to depression, panic attacks, and burnout. It can disrupt your ability to think clearly, focus, and make decisions, which can worsen anxiety in a vicious cycle.

• Physical Health Issues:
  Prolonged stress is linked to a range of physical health issues, including heart disease, high blood pressure, digestive problems, and sleep disorders. When stress hormones (like cortisol) remain elevated, it strains your body and impacts your immune system’s ability to fight illness.

• Hormonal Imbalance:
  Ongoing stress can throw off your hormonal balance, affecting everything from mood regulation to your ability to manage weight and maintain energy.

Why It's So Important to Educate Yourself on Mental Health

Educating yourself about mental health is crucial to breaking the cycle of stress and anxiety. The more you understand how anxiety works—both mentally and physically—the more empowered you become to manage it effectively. Taking proactive steps, like practicing mindfulness, engaging in self-care, and seeking support, can help you live a more peaceful and fulfilling life.

Knowledge is power. By learning about the science behind anxiety and mental health, you can better understand your body’s response to stress and how to cope with it. Don’t be afraid to seek resources, whether it’s reading articles, attending workshops, or seeking professional help. You’re not alone in this journey. 💫