I heard a recent radio interview with the actress Emma Stone in which she described her lifelong struggles with anxiety. She explained that anxiety is really just about ‘future tripping’ and ‘past tripping’ and that acting, which forces her to stay intensely in the moment, is one of the best activities she’s found for helping with her deep and persistent anxiety. She went on to say that in really good moments, anxiety is a huge source of energy that can be turned to creative ends instead of fueling persistent cycles of ruminative thoughts. I thought this was a beautiful summary of how the creative process can be a core part of mental health.
Anxiety is an extremely common experience that can take on a mind of its own when it becomes too acute. Outside of having a Hollywood acting gig, there is a wide range of well-tested strategies for dealing with it head-on, and lots to read on the topic (Judson Brewer’s Unwinding Anxiety is particularly good). Here are a few simple techniques that can really help to diffuse or redirect some of the energy anxiety gives us.
1. Breathing techniques – Simply paying attention to your breath by counting each exhalation (1-10, repeating until your nervous system calms) helps to reconnect you to your body and center yourself. More advanced techniques like diaphragmatic breathing (placing your hands on your chest and abdomen and feeling your abdomen slowly expand and contract as you breath) are also highly effective in calming the nervous system.
2. Grounding exercises – A simple example of this is to identify sensory experiences one at a time. Notice a color in the room, a sound you’re hearing, and how the chair and floor feel beneath you. This gets you out of your head and more into your body and the world around you.
3. In the broader context, stick to your routines. Making sure you’re keeping regular sleeping, eating, and activity times can have a huge effect on bringing down ansiety overall.
4. If you’re overwhelmed by a task, break it down into smaller and more manageable chunks.
5. Limit stimulants. I love coffee. Until it’s 2 AM and I’m still awake from the espresso I had at 3 PM. Have a healthy cutoff time and try to be conscious of the amount you’re taking in.
6. Keep connections. Reach out to people (ideally via an in-person conversation or phone call) you enjoy talking to. The conversation doesn’t need to be (and probably shouldn’t be) about how this is a technique to manage your anxiety.
7. Stay active. Regular activity and exercise will burn off some of that anxious energy.
8. Start (or resume) a meditation practice. 10 minutes of your preferred meditation technique can have a huge effect on setting the tone for the day.
9. Seek professional support. If the anxiety is too overwhelming or persistent, reach out to a therapist.
10. Last, but definitely not least, engage in some creative activity. Art, writing, photography, dance/movement, and music are all great possibilities and excellent tools for getting into expressive in-the-moment experience.
Each one of these can be used on its own in the short term, but building these as deeper, ongoing practices (and while exploring some of the underlying roots of anxiety in therapy) can be transformative. If you’re interested in psychotherapy and creative arts therapy please learn more about our practice here or contact us.