3 MIN READ

Navigating the Anxious 30s: 10 Ways to Ride the Turbulence

From Panicked to Peaceful: Simple Techniques for Managing Anxiety

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As we approach our 30s, the wave of panic fueled by our dire need to get everything right engulfs us. A thriving career, a loving partner, a happy family, mental peace, and social validation become words that keep us awake at night. How do I know this? Well, the truth is that this struggle is universal among all millennials across the world, including myself, who will be turning 30 in 2024. When that big cloud of anxiety wraps around you, it's absolutely crucial that you remember that you are not alone in this.

Here are 10 things that I am doing when I am feeling the anxiety and the crippling fear of uncertainty. Each one of these steps have been proven to work for me.

  1. Put Your Phone Aside

    In moments of low spirits, scrolling through our phones may seem like a remedy, but it rarely brings the solace we seek. Take a break from the digital world and reconnect with the present.

  2. Breathe Deeply

    Anxiety often tightens our chest, and deep breathing can be a simple yet effective way to relax. Inhale slowly, exhale, and let go of the tension that weighs you down.

  3. Sip Something Warm

    Opt for a calming, caffeine-free drink. Whether it's herbal tea or a comforting beverage, the warmth can provide a sense of comfort and help you regain composure.

  4. Indulge in a Hot Shower

    A hot shower not only cleanses the body but also has therapeutic effects on the mind. Allow the water to wash away stress, creating a mental reset.

  5. Grab Your Notebook

    Writing can be a powerful outlet for introspection. Grab a notebook and let your thoughts flow freely.

  6. Document Your Problems

    Write about the challenges you're facing. Write about the problem in detail, Find out What bothers you the most. Acknowledge the feelings of frustration or confusion, allowing yourself the space to articulate the issues.

  7. Explore Worst-Case Scenarios

    Delve into the worst implications of the problems at hand. Rate their severity. Often, putting fears on paper can diminish their power.

  8. Consider Alternatives

    Ponder on alternative solutions. What changes can you make to address the challenges? Brainstorming alternatives can open up new perspectives and pathways.

  9. Make a plan to solve the easiest problem

    Even though it has often being said that you should start with the hardest problem, when you are feeling anxious it can lead you into further despair. Start with the smallest problem. Or start with the easiest task in your to-do list. Get out of the bed, make some tea… anything… This may grant you some sense of accomplishment and that feeling would rejuvenate you.

  10. Go for a walk, clean… Move! Move! Move!

    Now that we have managed to identify most of the root causes of the problems that you are having, 60% of the problem is already solved. That means you are more than half way through. It's time for a small walk. Get out of the bed and walk to the living room, Have a big stretch, slow dance.. Any kind of a movement is greatly beneficial. Find your joy in movement…

Remember, life rarely adheres to a linear plan, and that's perfectly normal. Embrace the uncertainty, learn from the detours, and understand that your journey is unique. By practicing self-compassion and taking intentional steps to care for your well-being, you can navigate the maze of your 30s with resilience and authenticity.