I have pretty intense anxiety. Some days are better than others but I’m able to keep a pretty good grip on it most of the time.
Of course there are many things I do to tame my anxiety but sometimes I feel like I need a total anxiety reset. A few days where I really try to calm my worry and overwhelm. That’s what led me to this anxiety challenge.
You can follow along each day of the challenge with these Printable Planner Stickers.
If you’re anxiety has gotten a bit more intense lately and you too feel like you need to reset, try this out. You can also check out my 30 Day Happiness Challenge.
I’m going to be documenting my way through this on Instagram, come join me!
21 Day Anxiety Challenge
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- Spend 20 minutes outside.
- Color a page in a coloring book.
- Write down five things you are grateful for.
- Get hydrated.
- Play loud music and dance.
- No social media day.
- Take a long bubble bath.
- Ten minutes of meditation.
- Do your favorite cardio exercise for 20 minutes.
- Go to bed early.
- Start a good vitamin regimen.
- Snuggle an animal.
- Mediate.
- Look up Hygge and learn more about it.
- Try a relaxing essential oil blend.
- Make a stress ball.
- Pick a time of day that will be just for you.
- Do something you are good at.
- Make a list of your anxieties.
- Comment on each anxiety with something you can do to calm it.
- Start the happiness challenge!
Psst–don’t forget to go check out the big Christmas printable bundle!
Did you know one of the biggest causes for stress is clutter? This course has been incredible for helping me get rid of the mess!
I hope this can help you get a grasp on your anxiety, along with your usual routine of therapy or helpful anti-anxiety tools.
Here are some of my favorite books to help with anxiety:
You can follow along each day of the challenge with these Printable Planner Stickers. Each of them are listed here along with other anxiety stickers like a daily anxiety level tracker and mantras, etc. Grab this for just .99.
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Liz is a just a mom trying to keep it real about how little she sleeps, how often she gets puked on and how much she loves them. You can find her here every day writing about real-mom moments.
What do you recommend as a good vitamin regimen for anxiety?
What vitamins would u recommend? I read magnesium is great for anxiety and stress and shakyness ? What do u think?
Magnesium helped me and zinc was a big boost. It helped my immune system and I swear I had more (non-frantic) energy through the day.
There’s a vitamin blend called Confianza made by the company It Works!
It’s amazing, I take it around 9am everyday, that’s two hrs after I get to work and about one hour before I usually begin to lose control over my anxiety.
I notice that within the hour I am not dreading anything, my mind is not racing, and I am simply feeling content. As well, I find it helps with my energy levels, as with less anxiety comes less fatigue.
I highly recommend Confianza as well as their Greens powder drink mix
PLEASE contact your doctor before taking any vitamin on a daily basis. You might not have a vitamin deficiency. Contrary to public belief, you can get vitamin toxicity from taking vitamins you do not need. Just because a vitamin worked for someone, doesn’t mean it will work for you and that it won’t harm you. Please take care and be wise.
This is nonsense. I don’t feel as if you have “pretty intense anxiety” and are offering this as a 21 day regimen. I feel like you have mild to moderate anxiety with a slim chance of panic attacks, at the end of the day it is anxiety and scary to each person who suffers from whatever version, I get that,
To each his own though.. maybe you feel you have severe anxiety. At the end of the day though, this stuff as a single day event is not something that would remotely work for me, or other with a bad genralized anxiety disorder like myself.
Well Kayla, this challenge wasn’t made to fit the needs of everyone, however, it is helpful in starting a regimen that’ll get you where you’d like to be. Be blessed.
Well said
You might have another diagnosis in addition to anxiety. A**hole much?
😂😂 girl preach
👍🏻
❤️
I feel ya on this. This is probably helpful for people with moderate anxiety. But unfortunately, when it comes to having full-blown panic attacks, I have found there really isn’t much to do to prevent them. You can be having a great day an BOOM panic attack. No rhyme or reason. It sucks!
Yes! I hate that I don’t have control of it, a warning before it starts etc.. it’s a constant struggle but it’s good to see I’m not alone (I mean sorry y’all are going through this) but at least I know I’m not the only person struggling with it.
I agree
That is what matters most. It doesn’t matter what form of anxiety you have. Fact is we are all struggling with some form of it and it blows. Some ppl take meds,some do yoga. Somedays i can simply breath through it. Other days breathing is the least thing I wanna be doing. On those days nothing helps but the fact is we try to get through and fight the struggles of living with it. Love n light all may we struggle together in peace instead of fight in silence alone.
I like this but, I have anxiety of course went through Domestic violence!! I live on my own !! Use to work with a Doctor husband and , wide pediatrics then Dr Baldemar Covarrubias M.D. where had my Anurisym took my balancing in a wheelchair since 2010 but, do better little by little at a time , people don’t understand it’s been hard after Anurisym was able to Dance,shopping, Driving,dressing up nice, could wear high heels, visit,cook,do so many things now people just want to take advantage and, get easy way out no, no it don’t work that way what about if it was you, your mom,sister,aunt,grandma,girlfriend, or boyfriend get real realize it!!! It’s not fun takes a lot of you and realization so do so understand it’s hard not easy only God can help us threw this horrible feeling!! Understand!!! IT’S NOT EASY!!
I tries acupuntura an it real y worked great my pánic atacks dissapeared but a month ago a thief entered to my house and now instead of panick atacks i have anxiety attacks
Yes yes…..im feel u on that one…..as i feel like im having a really good day then boom panic attack…..mine mainly happened at night….i take vitamin d i aslo take kalms durin the day and i find it makes me a lot bt then again everyone is different
Sorry helps me a lot
Omg yes i know exactly what u mean
I had PTSD panic attacks while mothering. I sought EMDR therapy. It worked for me.
You’re joking right? What gives you the right to judge how severe or not someone else’s feeling’s or anxiety is?? For me, these things sound helpful and I’ve struggled with nearly paralyzing anxiety for many years.
I’m a 34 year old with GAD. As I get older I look for ways to “reset” myself and focus on something else for awhile. This is a fun list to focus on for a bit. I, am educated adult, know this isn’t a cure, but I’m excited to get started. Maybe one of the day challenges really works for me, and something I can implement more regularly, like coloring or finding a time of day for myself. Good luck to you and your FAD. I hope you learn to be more accepting and open, and less judgemental and angry on your journey.
I have found my creative side and it really helps me. I have PTSD and a few other diagnosis under my belt but with ALOT of work and research I have become completely med free but I scrapbook and make jewelry on a regular. Just getting into something else that takes my focus off of life COMPLETELY A works. And them are the two things that takes so much focus I get lost in it. This has worked for me going on 10yrs. LIFE CHANGING!! I am so much more successful in my career since coming off the meds and retracing my brain. BUT IT IS ALOT OF HARD MENTAL WORK!
Hi Mary. You are inspiring. I believe i also have PTSD after losing my 3rd child 1 month after birth. Ive been ok after his passing, like getting on with my life. But 10 months after, i had panic and anxiety attacks and worse, insomnia. Im now taking meds for it but i wish to wean myself out. Im struggling to lower my dose to .25mg of klonopin (clonazepam)but it’s not happening. I still couldnt sleep. I meditate, i pray, i have a creative outlet & life is pretty much ok, excpt for my sleeplessness. You mentioned getting off meds and retraining your brain. May i know how you were able to do it? Appreciate your reply. Thanks a lot!
Honestly in my personal opinion, this isn’t to “fix” or to not “fix” anxiety, I think it is simply a guide to doing things out of your comfort zone. For example, I struggle with panic disorder on the daily, I have PTSD and agoraphobia. It isn’t called remedy, its called a challenge, I think it would help for someone who has extreme high anxiety like myself because at least 5 of those things on the list I would have an extremely difficult time doing like for instance going outside for 20 minutes, or say having a non social media day. Say someone is afraid of water, a ten minute bath would be difficult for them. Yes its every day things for a “normal” non anxious person but for me, this challenge seems like it would point me in the right direction. You, Kayla need to do some research and have no right to say something as negative as you did. This is for people who struggle not for people who want negative vibes and personal negative opinions.
For example, say someone was going to try this out then read your post and agreed with you, you just took away their chance at guidance, at something they could potentially be great at.
My point.. Be more positive or don’t say anything at all.
Loved what you said. Point on. I have anxiety and depression. One thing for me is I know I have to MOVE! and when anxiety has been hitting me hard the past year. It was nice to read the challenge. It reminds me to start small first step is in the right direction. Thanks to who posted this. God Bless.
I totally agree with you, the struggle of being afraid to go outside or even to a store has literally made my life miserable at times. There’s nothing or no one who can make us feel okay sometimes. The feeling of going crazy is unbearable sometimes. I just have to say I totally get how you feel. I wouldn’t wish this pain on my worst enemy. Do you have anything you do to try to work through it? I’m always wanting to try different things if you have any adivce let me know! I haven’t came across anybody who has Agoraphobia like I do.
I do!! I have it badly, going on 10 years now & I go up then I go down. Right now is a down for me & to say it’s hard is a total understatement!! I completely get it & it’s nice to know I’m not alone, I’m not going crazy or already there!
I think implementing activities like this on a daily basis allow you to have an outlet for anxiety and stress, which can help alleviate some anxiety symptoms. Taking time for yourself could help prevent a total breakdown, or panic attack, for anyone with any level of anxiety. It’s better than doing nothing, and if this is even just a starting point for someone, then it’s still a good thing.
And if it’s not for you, then move on and don’t do it.
I completely agree. None of these things would do anything for me and I can say that because I have tried them many times. Of course, I have been to therapist after therapist and they admit that I am working as hard as I can but they just can’t help me; their techniques simply don’t work. So, I don’t know.
I believe this 21 day challenge was put out there as helpful tools to use …was hen you feel an attack coming on…the techniques is for redirection refocusing and for calming yourself…when you recognize an issue for me i recognize, acknowledge and DO SOMETHING ABOUT IT!! I DONT DTAY IN THE PROBLEM N MUDDLE!! I LOOK FOR SOLUTIONS N DO MY BEST TO STAY POSITIVE!! I BELIEVE IF YOU CANT TAKE SOMETHING FROM THIS AT LEAST TRY IT…EVIDENTLY IT HAS HELPED OTHETS…A HELPFUL TOOL AND LEARNING HOW TO COPE IS THE KEY TO DEALING WITH ANY OF MY ISSUES!!
Kayla ..seriously I feel sorry for you
I don’t have anxiety at all. It just looked to me like a good thing for ‘mental health’ or stress or simply self care. Appreciate it for what it is. Severe anxiety needs medication so these activities will not cure you. Neither will they hurt anyone doing them. ✌🏼
Can’t hurt to try! You could also need to change your diet and only consume whole foods. Too many preservatives, additives and dyes cause issues too. Detox and get outside 20 mins. daily and limit screen time 🙂
What is helping you?
I have gad too and I get criticized a lot I sometimes just stay to myself. People don’t seem to understand that this is very real and difficult to deal with daily.
Or you could take organic CBD oil. Totally legal in all 50 states! Helps me with mine instantly! http://www.hempworx.com/Joemar777
Actually not completely in Indiana. CBD oil is restricted to just those with one of 1 believe 4 Epileptic disorders. As much as I want to try CBD oil. It sucks. They are working to make manufacturing it legal in Indiana, but it would still be restricted to those with the Epileptic disorders.
I have been interested in trying CBD oil for my anxiety it is legal in Tennessee . Does it really work ? How often do you take it & how much ?
Turning anti anxiety tips into a challenge….
Gives me anxiety
Emily, the point of an anxiety challenge is to do things that give you anxiety so that you continue to do it and get out of your comfort zone, because if you keep avoiding things that cause your anxiety, your anxiety is never going to go away. Im not trying to be negative, I’m just speaking from experience.
It is a way to retrain and rebalance out your brain so every day normal things teach you that these things aren’t scary, and if you suffer from an anxiety attack, and get through it, it teaches your body and brain that you can get through it. So what I would do is do this challenge, and if I come across something that gives me anxiety, I would do it again and again until it doesn’t give me anxiety anymore, so that I am retraining myself that I am okay afterwards. Yes anxiety sucks but in order to get past anxiety you have to go through it, not around it or avoid it.
Actually everyone at some point in their life will experience anxiety…..a severe anxiety disorder is a chemical imbalance. For example, I have a severe anxiety disorder, I will wake in the middle of a great sleep and have an attack, so sleeping through it is supposed to help me get over it? Ridiculous! Everyone’s level of anxiety is different, but when it is an actually disorder they can alter the imbalance to some degree with meds, meditation, exercise and some other ways but those can only help reduce, never eliminate. No matter what severity of anxiety someone has, it is real and it is severe to them and should never be made to think that it is something you can get over just by pushing through it.
Not only is the chemical imbalance theory of mental disorder unsubstantiated by any empirical research, but it has also been widely and publicly refuted by a number of prominent psychiatrists,
. In fact, I have found that the most militant proponents of the chemical imbalance idea to be non-psychiatrists—like social workers and clinical psychologists—who cling to the theory as a way of validating their status as “health professionals.”
meditate.. not mediate. very different things
Yes! I noticed that too.. Hopefully most people can figure out what it should be! Mediating would be weird, lol
You left somethi g out in your challenge. No 1 should be to start your day with prayer and thanksgiving.
Thank you for sharing some great ideas! You could choose to keep the joy and love to yourself but instead you are reaching out to everyone. No one is forced to read your words. Besides, what happened to “is you don’t have something nice to say, don’t say anything at all”? Make today a wonderful day! -Hugs
Autumn
You nailed it! Goodness sakes no wonder so many have anxiety on here. Just reading some of these comments gave me anxiety! Peace to all of your journeys with anxiety I hope each and everyone of you find your path that calms you! We are all different! Peace and Prayers!
Thanks for the pointers!!
Amen!!!
Don’t know if you were trying to be funny but I totally laughed, so thanks!
Number 13 I think you meant to say meditate? Not mediate ?
Hang in there.
I don’t want to second guess you, but anxiety is a clinical mental illness. People with true anxiety will not likely be able to fix their disorder with these things.
If what you mean is that you have a stressful life that makes you feel anxious, please be clear that this is the case.
Thank you.
(Not the same Emily)
Agree with this
I like those ideas. I might try this. 😊 I have extreme anxiety and depression, and I feel like these activities would be good for both of them. Thanks for sharing!
xo, Sarah
Hustla, baby.
I do most of these on a regular ..even daily basis and they DO help!. a few are new to me and I look forwards to trying them. And no, of course they wont help with a panic attack, same as healthy eating and exercise wont help during a heart attack! But leading a mindful calmer life will help day to day!!!
Ikust went through a nervous breakdown caused by stress anxiety and a little depression. It took a long month of going to drs visits and many medicatiobs to get me stable enough to return to work. But i found that everyday destressing techniques and using my essential oils every day have really helped me gain control over my anxiety.
Is there a place to get this anxiety challenge in a calendar grid that I’m missing? I found the calendar for the 30 day happiness challenge.
#13….mediate? Do you mean meditate?
I think correcting peoples spelling would cause more anxiety. Just saying. 😉
Can you explain in further detail the “Mediate” day? I’m having some trouble understanding. Thank you.
Should b re meditate!
Im looking forward to reasing more blogs like this.
Do you have an alternate exercise for day 7? Bubble baths are one of my panic attack triggers oddly enough. It’s the fear of the unknown for me. My list for anxieties would be like 20 pages long too since it changes almost daily lol.
Is number 13 supposed to say Meditate?? 🙂
Do you have this set up in a calendar download like your other challenges? I don’t see one when I pull up this page on my photo or my laptop.
Are those books available in the Philippines? I think these guides are helpful for those suffering from anxiety like me. But is there any medications or any way to calm our minds? That is really my everyday struggle. Your suggestions would be very much appreciated. Thank you
Yes dear, pls consult a psychiatrist do he/ she can properly assesd your condition and prescribe meds if needed. But before resorting to meds, you should know the pros and cons . Im currently takjng meds and would want to wean it out as soon as i can . It’s a struggle. So please seek professional help , do the anxietymeditation in youtube ( it helps me a lot). Just DO something. Keep on moving forward. Your situation can change. Pray, look for a support group. I can help you if you’re based in Manila. Hope everything goes well for you..
Thank u
Thank you, I’m going to give this a go!
My anxiety is from induced surgical menopause from having a hysterectomy/oophorectomy everything removed which has brought on severe anxiety what can I take or use
haveing a difficult time with picking a time of day just forme.. perhaps this is why i am stressed… no time for me.. and me alone.. that is….
The improper use of a contraction in the sentence “If you’re anxiety has gotten a bit more intense” intensifies my anxiety.
These are very creative suggestions and activities. We need to be reminded of them often. I will commit to the 30 day challenge.
What I do when I have anxiety is write in my journal, read, talk to myself by encouraging myself, talk with other people, pray, excersize, eat right, sleep right, hydrate right, do my chores, ask myself “is it Ok to feel this way”, meditate and listen to meditations.
I have been on anxiety pills for 3 months now.It helps me alot but i really feel horrible in the mornings when i wake up.I dont actually want to be on these pills but Dr said i must use them for life.What are your views on this
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I just want to know why meditate for 10 minutes and then mediate (spelling, maybe?) is on here twice. It can’t be mediate and decrease anxiety, who wants to break up an arguement and say it helps their anxiety? #doesntmakesense
It looks to me like a mentally healthy routine for us all – even if we don’t suffer with anxiety
Not exactly a vitamin, but I had good results with “Nerve Tonic” by Highland, they also have “Nerve Tonic” for bedtime anxiety and are said to be natural. They can be hard to find, the last time I saw them was in a CVS near the melatonin. Good luck & I will pray that your anxiety never worsens to the point of needing medical intervention, but if you feel like you do, do not hesitate or feel shame. It could SAVE YOUR LIFE!
I suffer from severe anxiety and depression and there isn’t much I wouldn’t try to help me in the days that these conditions are severe!! Lately it’s been very overwhelming and my doctor started me on yet another. new med!! I think it’s a wonderful idea and I am gonna give it a try!!! Thank you!! Glad to have a family of people who truly understand!! ❤️❤️
Do you have a Facebook page?
I really enjoyed reading this post. These 21 tips really hit home for me and I know these things applied in my life helped me move out of the disorder and back into the moment. i know from my personal struggles with 7 years of GAD and depersonalization that a lot of it was just my habits of behavior, constantly checking myself, avoiding things, and researching the condition all the time. What helped me a lot was learning how to set boundaries and live in total acceptance to the feelings. It helped my brain re-wire and process the trauma without revisiting the experience. For me I used certain steps to fully recover without medications and therapies. It was hard at first, but the methods are actually quite simple once they become your habit. These things included acceptance, distraction, surrender, and changing your habits. A really great book helps with this called Hope and Help for your Nerves by Dr.Claire Weekes. I write about these steps and make them very simple, creating a quick summary of them. This has helped a lot of my clients recover from these disorders. You can read my blog and analysis of all the research I did to help myself here: https://wordpress.com/post/jerzyroginskihealth.wordpress.com/17
Sorry the post link is : https://jerzyroginskihealth.wordpress.com/2018/09/19/why-setting-boundaries-is-so-important/
Also Dr Claire Weekes book can be found free on youtube!
So if I declutter I will be cured ….
I live in what I call a museum!! 60± years of mine theirs his hers Grandma’s Grandpa’s and all the Greats aunts & uncle’s treasures..where would I began to start?
What if the anxiety is connected to a life long illness
I’m at a loss that I’m ever going be ok
What vitamin would you recommend I’m 5 months preg with anxiety
Magnesium has helped me tremendously! 250 mg a day the nature made ones is what I take! I’m also trying this 21 day anxiety challenge!
Do you have this challenge as a printable?
Ok so I keep seeing friends posting about and I really just have to say something. Anxiety is not stress. Stress can trigger an anxiety attack but they are not the same thing. Anxiety is a medical diagnosis. It is a real mental disorder that causes real issues. Stress is …well stress. Stress is when you are late in the morning and you forget your coffee and the kids forgot their backpack. Anxiety is sitting holding your phone, crying because you have to make a phone call and you just can’t do it and you have a panic attack about talking to a person of authority. Anxiety is pulling up to a drive through and driving away because you can’t talk to a stranger without a panic attack. Anxiety is unplugging every appliance before leaving the house and checking the stove 12 times because if you don’t you will panic all day that your house is on fire. Anxiety is constantly running every conversation you have all day back through your head searching it for every hidden meaning, or dumb thing you mistakingly said. Anxiety is knowing every second your children are out of your sight they are probably dead and that until you see them again you won’t know they are alive and safe. It’s having a full on panic attack everytime you get behind the wheel of a car and still at 35 not having a licence and since your brother died in a car crash not even be able to ride in a car without having panic attacks the whole time. It’s not being able to take your family on vacations because until very recently you couldn’t go more than an hr from home without having a panic attack.
ANXIETY IS REAL. ANXIETY IS SCARY. ANXIETY HURTS YOU AND THOSE YOU LOVE. ANXIETY CANT BE HELPED BY A BUBBLE BATH.
The Anxiety challenge is a stress reduction challenge. And yes self care and pampering are important. But please do not mess with anxiety. Do not trivialize a serious mental disorder!!!
I like this but, I have anxiety of course went through Domestic violence!! I live on my own !! Use to work with a Doctor husband and , wide pediatrics then Dr Baldemar Covarrubias M.D. where had my Anurisym took my balancing in a wheelchair since 2010 but, do better little by little at a time , people don’t understand it’s been hard after Anurisym was able to Dance,shopping, Driving,dressing up nice, could wear high heels, visit,cook,do so many things now people just want to take advantage and, get easy way out no, no it don’t work that way what about if it was you, your mom,sister,aunt,grandma,girlfriend, or boyfriend get real realize it!!! It’s not fun takes a lot of you and realization so do so understand it’s hard not easy only God can help us threw this horrible feeling!! Understand!!! IT’S NOT EASY!!
I so understand the aneurism, had one removed in Dec. only to find two more hiding behind the big one. They can’t remove them yet because they aren’t large enough for the coils. But, that is not what started my anxiety, burying my daughter at 16 did. Honestly losing a child no matter the age can bring on some really crazy anxiety on different levels. I can’t be in large groups anymore, I can’t make myself go to my mailbox but once a week, that means a lot since my mailman put it in my driveway and this is a rural route. I had a stroke 3 years ago, next month. It hit my optical nerves, my right eye was affected more than my left. I have no sight at all in right eye except a few m.m. next to my tear duct. So they will not let me drive. Being stuck at home 99.0% of the time is depressing and just adds more to my anxiety level. I do go to see a psychiatrist and he prescribes anti-depressant and something for anxiety…generic form of Xanax. My anxiety can feel like a wave washing over me…my depression just increases with the amount of time I am alone. So sorry this was longer than I thought…but their are so many people who suffer more than I do with this. I do hope that they get help from someone.
Is #13 supposed to be Mediate or MediTate?
Being a mediator would only increase my anxiety.
Glad I found your blog from a friend post on Facebook. You have some great ideas.
What is EMDR?
Is it suppose to be mediate or meditate?