KENDALL Jenner is no stranger to crippling anxiety.
The 26-year-old model and reality TV star has learned to cope with the condition by using techniques such as breathwork to her daily routine.
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Posting to Instagram on Monday, Kendall shared a short video of a peaceful garden, in which a trickling water feature could be heard.
She then opened up to her fans in a lengthy caption, beginning: “Happy Monday y’all!
“My anxiety (especially social anxiety) has been on 100 lately. I’ve come to a place where I don’t feel bad about it.”
The KUWTK-alum continued: “I love my space and my alone time. I am finding ways to help me start my day off with a calmer, more positive mindset.
“That being said, I wanted to just spread some good vibes.”
Kendall then listed some activities that she did that morning to help with her mental wellbeing, and told fans to “give it a try”.
Kendall - one of four sisters in the Kardashian-Jenner clan - has had to work out how to manage her anxiety like millions others globally.
She has been open about her battle with the condition, which first showed when she was a child and resurfaced as an adult.
In a 2018 interview for Harper's Bazaar, Kendall said her anxiety was “debilitating” and caused “full-on panic attacks” in the night and sleep paralysis.
The model has experienced a panic attack in scenes of Keeping Up With the Kardashians.
The 5 steps
- Avoid phone
It’s so easy to reach for your phone first thing in the morning.
Kendall said she takes “10 deep inhales/exhales before even touching my phone”.
Scrolling, checking emails or messages as soon as you wake up can induce feelings of stress and anxiety before the day has even started.
Experts also say it may be the reason you feel so tired in the morning, because you are forcing yourself to look at a screen and artificial light before daylight.
2. Journal
Next, Kendall “went in my yard and journaled”.
Journaling is simply the act of writing thoughts, feelings and ideas down.
It’s beneficial for a number of reasons; putting your racing thoughts onto paper can help you visualise them with more clarity.
Writing about an event, or feelings that you can’t shift, may also help to leave things on the paper and move on.
One study found that people with medical conditions and anxiety who journalled over a 12-week period had increased feelings of well-being and fewer depressive symptoms after one month.
3. Express gratitude
Kendall then “expressed gratitude for all of my blessings” and “wrote down all the things i’m looking forward to today/this month”.
Gratitude journaling is a simple practice in which you write down things you are grateful for. It might be as minor as a supportive text from a friend or a delicious meal you ate.
Psychologists have shown that those who have written down positive events and thoughts have improved wellbeing.
It’s not going to be life-changing or treat clinical depression or anxiety. But it can certainly train your mind to focus on the good things in life.
4. Sunshine
Kendall made sure to set some time aside to “take in the sun” of the serene-looking garden.
It’s no secret getting some rays makes you feel better, and it’s proven in science, too.
Studies show that a lack of sun exposure can cause serotonin - a “happy hormone” - to drop.
It’s why some people suffer depression in the winter (seasonal affective disorder or SAD).
The sun is also crucial to help the body produce enough vitamin D, which is vital for healthy bones, teeth, and immunity.
And exposure to daylight in the morning helps keep your body clock on track, which in turn will improve your sleep routine.
Just make sure you've got some SPF on!
5. Breath work
To finish, Kendall does some more deep breathing and drinks tea.
Breathwork helps to banish stress and anxiety and is easy to do.
Day-to-day, a lot of people breathe shallowly, which means their lungs do not fill entirely.
Deep breathing that comes from the stomach encourages full oxygen exchange in the lungs, which can slow the heart rate and lower blood pressure, Harvard Health says.
Those that use breathing exercises every day, or at least routinely, see the most benefit.
There is an abundance of breathing practices online, some with guided narration.
To get started, try this method on the NHS website while sitting or lying comfortably:
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
- Keep doing this for 3 to 5 minutes.
