The Power of Taking Baby Steps (Including Ones You Can Take Today!)
/I often reference taking ‘baby steps’ or ‘micro-actions’ in many of my posts and thought it may be helpful to provide some examples of steps I’ve taken for those who are sitting in overwhelm. When you’re in the trenches and really struggling with an anxiety disorder (especially agoraphobia/emetophobia), it can be challenging to do much of anything.
Most days you would find me doing whatever I could to stay home or blend into the background/self-soothe (drink) if I had to go out in public. If anyone would catch on to my anxiety, they would offer up advice that, all though had great intent behind it, was so….unhelpful. “just get over it” “think positive” “it’s all in your head” “life is great - you have so much to be thankful for, enjoy it!” “I can relate, one time I got anxious before a speech, it passes quickly!” …fml girl. love ya but… no. ✋
It’s hard for people who have not experienced this level of suffering to understand so for that, I do cut them some slack but this is why it’s so important to connect with people who have been in your shoes and can offer up recommendations that may be a bit more realistic.
A little context for the sake of this post..back in 2019, I hit rock bottom and it got to the point where leaving my room became enough to cause a panic attack. After loads of research, I decided to start exposure therapy with a therapist trained in that modality. It was hands down the hardest type of therapy I’ve ever done AND, by far, the most rewarding.
Each session, my therapist would assign me a mini-goal, with the intent of inching me closer to whatever my big goal was. At the time, some of the actions (baby steps) I was assigned, although difficult, seemed so insignificant - I truly didn’t believe that it would have any effect on the end goal. However, looking back now, I can so clearly see how all of the dots were connected and I understand the power of taking small steps. It’s not only an incredible way to prove to yourself that you are capable/build self-confidence but it creates an undeniable wave of momentum. Before you know it, some of the things you never thought you were capable of achieving (in relation to anxiety), become second nature.
With that said, here are a list of some baby steps you can take today:
Research therapists in your area 🔍 (I found mine here, filtered it by location/speciality/type of therapy)
Order a book and educate yourself on the different types of anxiety 📚 (this is SUPER validating - this is my favorite one)
Go for a walk around the block ☀️ (or simply step outside your front door - get some sun on your face + fresh air! And if you cant manage it, order these)
Practice leaving your security items at home when you run an errand or go for a walk 🚫 (meds/candy/humans/alcohol/etc. - it’s SOO hard but so worth it)
Spend 15 minutes visualizing the ideal version of yourself ✨ (what does she look like? what activities is she able to do + enjoy? How does she spend her time? Get inspired + excited because this is what’s on the way!)
Listen to a feel-good podcast episode 🎧 (my favs listed here!)
Cuddle with your pet 🐱 (have I mentioned I have a 22 year old unofficial emotional support cat named Jewels? She deserves an award for all her work, lord knows she’s seen it ALL)
Clean your room 🧹 (or even just your bedside table if it looks anything like mine used to…XL bottle of tums, 5 different beverages, kleenex’s from all my breakdowns.. tmi?)
Facetime a friend 🤳 (if you cant manage it, send them a text! Connecting with others when you’re feeling low is so important)
Take a bath + pamper yourself 🛁
Cry + scream into a pillow + write down all the things you are feeling/hating/frustrated by - let it all out!! 🤬 ( I LOVE driving around in my car screaming + singing + crying - one of my favorite forms of self-care lol)
Close your eyes and take some deep breaths 🧘♀️ (I love laying on this + listening to music like this, it calms me down)
Let yourself off the hook and take a nap/watch a comfort show 💤 (I used to push myself so hard to be ‘on’ all the time and prove that I was still being hyper-productive despite my anxiety and for what? for who? nobody cares - rest!)
Drink some water 💧 (the least you can do is hydrate your body, it takes such little effort and makes such a huge different. and that’s coming from someone who used to drink more alcohol than water and suffered the consequences)
Regardless of where you start, every step you take that is outside of your comfort zone and more in line with the ideal version of yourself/life you are working towards will inch you one step closer. I’ve said it before and I will continue to say it over and over again, start somewhere, literally ANY where! Most people suffering from intense anxiety disorders have been at rock bottom and can relate to feeling like there is no way out.
Every single one of those people had to start somewhere in order to get to where they are today. They are no different in skill set or ability than you - they simply decided that today was they day they’d had enough and were ready to venture outside of the norm. This can be you (and eventually will be you if I have anything to do with it) - the sooner you start, the sooner this level of suffering can become a distance memory.
I love you and I believe in you! 🫶🏻
