Anxiety: Behaviors and Positive Activities

One aspect of the cycle is behavior. We can indirectly change our mood, in this case levels of anxiety, by changing our behavior. 

Behavioral actions, as sometimes it is called, can be used to seek alternatives to our current negative behaviors associated with anxiety. We can replace those behaviors with more positive activities, which in turn improve our mood. 

Stop and Think:

Think about some of the activities you enjoy. What kind of things do you get out of these activities? Maybe you get amusement, productivity, fun, achievements, relaxation, or information out of them.

Even if we may have faced a situation that provokes anxiety, if we plan and carry out positive activities that make us feel positive things, we can change our mood by changing our behavior. After thinking about these positive activities, think about whether these activities are things you do on your own, with others, or both. It has been proven that having a mixure of activities alone and with others can be important to improve mood. Although it can be hard for us to do things with others during the pandemic, you can think of creative ways to do things together. If you thought of baking as a positive activity, you can schedule a time to bake with a friend on video chat together. 

When we feel anxious, we might tell ourselves that we need to be alone and do nothing for a while; however, even if you feel this way, it is better to push yourself toward completing the positive activities you thought about. It has been proven that regardless of feeling this way, engaging in activities that have previously boosted your mood will also boost your mood when you are anxious too.

Take exercise as an example of a positive activity. Movement is important; exercising can be a health benefit, physically and emotionally. It can help our brains to release endorphins to improve our mood and can be a very rewarding activitity as well. Even if we are anxious and don't feel energized enough to engage in physical activity, going on a simple walk, for example, can be a source of positivity to boost your mood. You can also engage in exercise with others, on video call or with other members of the household, or alone.

Gratitude Exercises can also be helpful in becoming more positive, and improving your mood. Take a look at this worksheet. Here are a list of activies you might put into your regular routine or choose to do when you feel your mood is low and you are anxious. These types of gratitude activities can help us to approach life with a more positive and happier attitude.