10 Fun Ways to Confront Your Anxiety

Anxiety sucks. And taking the (extremely brave!) step of confronting your chronic anxiety by engaging in therapy is hard. Quality treatment for anxiety will include any combination of therapy, medication, making life changes, and, of course, time.

Talking about anxiety and being heard by your therapist in sessions is by itself profoundly impactful. But therapy doesn’t stop after the 45 minutes of the session are up — it’s up to you in between sessions how committed you are to your treatment and improvement. Studies actually show that you are one of the biggest determiners of your outcome in therapy.

Stepping out of your comfort zone and embracing new challenges can be an effective way to manage anxiety symptoms. In this blog post, we'll explore 10 fun challenges designed to help you confront anxiety and cultivate a sense of empowerment and resilience. Engaging in any one of these challenges will get you on your way to re-wiring your brain and reducing your anxiety.

1. Social Media Detox

Challenge yourself to spend a day, a weekend, or even a week away from social media. Disconnecting from constant digital stimulation can help reduce feelings of comparison, pressure, and overwhelm, allowing you to focus more on the present moment and your own experiences.

2. Caffeine Fast

Try a caffeine-free week and explore alternative beverages like herbal teas, decaffeinated coffee, or fruit-infused water. Caffeine can exacerbate anxiety symptoms for some individuals, so giving your body a break from stimulants can contribute to a calmer state of mind.

3. Mindful Breathing

Commit to a daily practice of mindful breathing exercises. Set aside a few minutes each day to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. Mindful breathing can help regulate your nervous system and promote relaxation. Find free guided meditations on YouTube by typing in “guided diaphragmic breathing” or “guided deep breathing.” You can also look up apps like HeadSpace.

4. Outdoor Adventure

Challenge yourself to spend time in nature, whether it's a hike in the woods, a stroll along the beach, or a picnic in the park. Being outdoors and connecting with natural surroundings can have a calming effect on the mind and body, reducing stress and anxiety.

5. Creative Expression

Engage in a creative activity that brings you joy, whether it's painting, writing, crafting, or playing a musical instrument. Creative expression can be a therapeutic outlet for processing emotions, reducing tension, and fostering a sense of accomplishment.

6. Digital Detox Hour

Designate an hour each day as a digital detox hour, where you disconnect from electronic devices and engage in screen-free activities such as reading a book, practicing yoga, or enjoying a hobby. Disconnecting from screens can promote mental clarity and reduce sensory overload.

7. Gratitude Journaling

Start a gratitude journal and challenge yourself to write down three things you're grateful for each day. Cultivating a mindset of gratitude can shift your focus from worries and fears to positive aspects of life, enhancing overall well-being and resilience.

8. Social Challenge

Challenge yourself to initiate a conversation or reach out to someone you admire or haven't connected with in a while. Social interactions, even small ones, can help combat feelings of isolation and strengthen social support networks, which are vital for managing anxiety.

9. Physical Activity

Engage in regular physical activity that you enjoy, whether it's dancing, yoga, cycling, or a brisk walk. Exercise releases endorphins, which are natural mood lifters, and promotes relaxation by reducing muscle tension and releasing pent-up energy.

10. Mindfulness Meditation

Explore mindfulness meditation by dedicating time each day to sit quietly, focus on your breath, and observe your thoughts without judgment. Mindfulness practice can increase self-awareness, enhance emotional regulation, and cultivate a greater sense of inner calm.

Embrace the Challenge

These 10 fun challenges are not only opportunities to confront anxiety symptoms but also chances to discover new interests, build resilience, and foster self-care habits. Remember, progress may not always be linear, and it's okay to take small steps towards managing anxiety one challenge at a time.

None of these activities on their own is enough to “cure” anxiety. Your anxiety symptoms are likely present for a variety of genetic, developmental, relational, situational, and unique to you psychological reasons. These challenges are in no way an attempt to reduce your healing journey down to a few habit swaps.

However, if you’re already on your journey and you’re looking to give yourself a fun boost, take this blog post as your sign to get up and do something!