How to Manage Evening Anxiety

Let Go of Panic for a Relaxing Evening

Dealing with anxiety in the evening. Photo @169 Microsoft

The evening official begins at 5:00 pm, which can be a time of transition as many people find themselves getting ready to leave work and head home. Most welcome the 5 o’ clock hour, as they look forward to going home, eating dinner, and enjoying some time well-deserved down time.

For many, evenings are a time to spend on enjoyable activities, such as hanging out with family or friends, engaging in a favorite hobby, or just spending some quiet time alone.

However, for those suffering with an anxiety disorder, evenings can be filled with worry, fear, and apprehension. Many panic disorder sufferers find it difficult to relax throughout their evening, having trouble managing anxiety-related symptoms.

Your evenings need not be riddled with panic and anxiety. Read ahead for ways you can reduce you anxiety so that you can enjoy more peaceful and calming evenings.

Let Go of Your Day Stress

From frenzied commutes to work deadlines, your days may get pretty hectic. At the end of your day, it can be challenging to shake off any nervous energy you may have collected throughout your busy day. It will take a little effort on your part, but is important that you try your best to let go of your day stress so that you can get more pleasure out of your evenings.

Many panic sufferers relive their day in their minds, mostly through negative thoughts and self-defeating beliefs.

You may find yourself repeating the same story in your mind during your entire drive home. Perhaps you feel anxious, annoyed, or apprehensive about events that occurred throughout your day. If you’re not careful, you can carry all of this poor energy into your evening.

To let go of the stress you accumulated throughout the day, try this easy activity.

Determine a point on your way home, such as a bridge or intersection that you always pass on your way home, and determine to let go of all your stress at that point. This will allow you to then put your focus on the evening ahead. For instance, perhaps you had a rough day and are reliving the challenging events in your mind.

Fit in Some Time for Relaxation

Many people go home after a busy day, only to be faced with a frantic evening. Perhaps you have errands to run, kids to care after, or cleaning to take care of. Despite any obligations you may have throughout the evening, it is important to fit in some down time.

Relaxation strategies can vary from person-to-person. For example, you may like to lose yourself in a good book, fun sport, or entertaining television show. If you’re looking for effective ways to relieve anxious thoughts and feelings, try using a relaxation technique. Strategies, such as deep breathing, progressive muscle relaxation (PMR), and visualization can all be practiced in the evening as a simple exercise to help release and built up stress and anxiety.


Be Mindful of the Present

Instead of focusing your energy on what went wrong throughout your day or worrying about what is going to happen the next day, try to bring your attention to what is going on in the present moment. For example, if you spending you evenings with family, try to listen carefully to their stories, giving your loved ones your full attention. Eat your dinner slowly, bringing awareness to each bite. Or put all your thought and energy into an activity you enjoy.

Regardless of what you like to do with your evenings, it is important that you do so with awareness and intention. Mindfulness is the simple act of bringing your thoughts and focus to the present moment. As easy as this may sound, being mindful does not come naturally to most, especially those living with panic disorder. To get better at being more mindful, try practicing a mindfulness meditation. This self-help strategy will allow you to focus inward, noticing thoughts without reacting to them. Mindfulness meditation will have the added benefit of allowing you to release stress, reduce anxiety, and overall come to a greater sense of calm and clarity. When practiced regularly, you may notice that mindfulness will come more readily throughout your day, including your evenings. 

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