Need helpful tools to learn how to deal with anxiety? Below are 11 ways to help handle anxiety as a plus size model.
It’s not secret that being a plus size model is NOT easy and neither is learning how to deal with anxiety! And as someone who already struggles deeply with anxiety and depression, it’s important for me to have tools to help me.
I was recently having an anxiety attack and my bestie looked at me and was like, “Hayley, why don’t you talk about dealing with anxiety as a plus size model on your blog???” and I was shook! She was right!
I know I can’t be the only plus size model dealing with anxiety. And as a plus size model, there’s so many things that can trigger that anxiety like auditions, nerves, big set days, online hate, travel and or even worse… sometimes the anxiety is just RANDOM!
That’s why it’s important to have tools to help you navigate incase anxiety strikes at a bad time. So I decided to make a list of some things that help me personally with my anxiety as a model.
Please note, I am not a licensed doctor or therapist. If you think you are having mental health crisis please contact your doctor and/or call 911 for immediate help or 988 for the suicide prevention and counseling center for free help.
This post is all about tools to learn how to deal with anxiety.
How to Deal with Anxiety
1. Water
As corny as it sounds, keeping hydrated is super important. Not having enough water can literally give you anxiety and make you faint. I would know, it’s happened to me and in the most embarrassing places.
I like carrying a water bottle like this in my car when I’m not at home. It’s a great way to keep on track of your water intake.
It’s easy to forget if you don’t have it on hand and the pretty colors make it stand out so you don’t forget to take a sip every now and again.
2. Snacks/Food
One of the first things you should ask yourself when you start to feel anxiety is, have you eaten yet or recently? Not eating DEEPLY affects our moods and can give you major anxiety.
AND if you’re anything like me and have ADHD, remembering to eat can be hard esp. when you’re super focused going from task to task which is why having ready to-go snacks on hand can be helpful.
I always have fresh bananas at home that I break off and take with me. Not only does it help with my anxiety, it also helps my low blood sugar.
Pro tip: keep some snacks in your car or model bag so if you ever start to feel anxiety or light headed, you’re already prepared! I love the variety packs from iwon organics, they’re packed with protein, they’re organic, and come in lots of delicious flavors!!
3. Deep Breathing
I know this is a huge cliche, but there’s a reason for it! Some people don’t want to believe something so simple like deep breathing can make a difference, but it’s usually the simple things that are the hardest to do!!
A lot of anxiety can come from air trapped in your stomach. When you’re feeling anxiety, the best thing you can start to do is to control your breathing and breathe outwards to release that air.
When your breathing starts to get out of control that’s when your anxiety will too. Whether it’s before a big audition or before you board a plane to a photoshoot, deep breathing can prevent a lot of anxiety.
If you’re looking for something guided to help you better focus, I suggest going to Youtube for free videos, there are sooo many OR check out the app I’m about to tell you about next!
4. Calm App
I’ve been using the Calm App for over 4 years now! It’s SO helpful for so many things. My favorite is for when I travel or if I am having trouble sleeping.
The Calm App has sounds, stories, songs, breathe work and more to help you ease your anxiety no matter where you are. I personally love their 2 minute meditations when I’m on the go and feeling anxiety. They’re quick and effective.
I also love that you can fall asleep to some of your favorite celebrities reading classic books and night time stories.
You can find it in the app store. There is a free version and an upgraded version. I HIGHLY suggest checking out the upgraded version and unlock everything!
5. Laying on your Stomach
April 22′, I had the biggest panic attack of my life that landed me in the hospital and on bed rest for almost 3 weeks. During that time, my therapist recommended laying on my stomach.
She told me it’s a primal instinct that goes back thousands of years. Your body instinctively wants to cover your organs to protect itself. And oddly enough, IT WORKED!!
Laying on my stomach has helped me so much, I definitely recommend it when you’re having anxiety to help you calm down.
6. JoyFul Movements
Joyful movements are any movements that make your body just feel GOOD!! My favorite joyful movements are stretching, pilates, yoga, and hikes!
All of these things are great stress reducers, anxiety relievers, and endorphin builders!!! And, they’re all things that you can do at your own pace and modify to your needs.
7. Make a to-do list
Being organized can help reduced anxiety by a lot!! Taking what’s inside your mind and putting it on to paper can just mentally free up your brain.
8. Get a Therapist
As much as your friends and family love you, talking to a license professional can make a world of difference!!!
For a long, long, LONG time I hard horrible therapists. I was scared of therapy. If you would have told me 5 years ago I would be seeing a therapist twice a week like I am today, I wouldn’t have believed you!!!
However, in 2020, I found my therapist that I still have to this day and I am SO happy I kept trying to find help because I couldn’t imagine my life without her.
Reminder: sometimes we have a couple bad therapists, but that will help you know what we’re really looking for in a good one. So get specific!!!!!
Are you looking for a female, male, or non binary doctor? Maybe you need someone who specializes in specific backgrounds like PTSD or being trans or r*pe victims. Or maybe you’re a POC looking for a POC therapist.
Therapy is a unique experience for everyone and should be treated as such. You deserve to be heard AND understood.
9. Journaling / Journal Prompts
When learning how to deal with anxiety, journaling can be one of the most therapeutic things you can do or anyone can do in general. Just free flowing thoughts on the page of any thoughts or feelings that may come to you is beauty.
You can learn so much about yourself in this process and get so much off your chest that may be consuming your mind and giving you anxiety.
I have a journal similar to the one above and they have minis one too you can keep in your model bag. I feel like the colorful colors sparks my mind and I like the way it’s bound on the side so it’s easy to write on the back side of a page.
And sometimes I like to journal a little more specifically when I really need to dig deep into my feelings and/or explore my emotions.
For this, I love using journal prompts! Journal prompts are all over the internet so you don’t need to buy anything fancy, you just need your journal.
Some of my favorite key words/journal prompts are…
- heart chakra journal prompts or ‘chakra journal prompts’ in general
- self care journal prompts
- inner child journal prompts
- new year journal prompts
- journal prompts for women
10. Less Alcohol Consumption
Now I know this one is going to sadden a lot of people, but unfortunately, how to deal with anxiety is less alcohol too. Alcohol can induce your depression or anxiety.
I highly suggest staying away from alcohol a couple days before a big audition, photoshoot or meeting to help keep your mind clear and reduce your changes of getting anxiety.
If you’re looking for a yummy drink and don’t want to feel left out, I like to bring these liquid IV packets with me to put in my water when I go out! My favorite flavor is the lemon lime because it taste just like lemonade.
11. Lavender Essential Oil
Multiple scientific studies show that Lavender is proven to reduce anxiety and stress and from my own experience, it’s true!
I like to keep lavender essential oil in my car and model bag. When I feel anxiety coming on, I just pop this bad boy out, give it a few sniffs, and I instantly feel more calm!
This post was all about how to deal with anxiety.
Other Posts You May Like:
How-to Work with Other Models on Set
5 Must-Have Photos in Your Plus Size Modeling Portfolio That Will Get You Booked
7 Things Plus Size Modeling Agencies are Looking For in a Plus Size Model
Leave a Reply