Hello Everyone. I'm going to be writing about shopping with anxiety in Japan. I got the idea for this blog post from the Vlogger CharlyCheer on YouTube.


Background
Although I've been living with anxiety for the majority of my life, a few years ago, it got a lot better. It got so much better that I felt like I could actually move out of my comfort zone. Maybe this was too ambitious on my part, but I moved so far out of my comfort zone that I ended up halfway across the world in Japan!

I anticipated some anxiety, but there's a lot of unknowns that go into moving to a foreign country. I had never encountered not being able to communicate simple needs, or living in a place where I was so unmistakably foreign, or just struggling with every little thing. Throw into that adjusting to a new job and loneliness, and you're own baggage, it was the perfect storm for my anxiety to resurface.

So, today, I want to talk about shopping, and/or more generally, going out in public. This is by far the most anxiety inducing act for me, but I've learned some tips and tricks on how to lessen the anxiety to where it's no longer debilitating!


Tip #1 Create a Routine
Having a routine can easily calm your fears of the unknown. I try to use the same train lines, go to the same banks, convenience stores, supermarkets and restaurants on a regular schedule. I know it sounds limiting, but trust me, you'll be going on a lot of adventures and need to save your anxiety for those times. It's good to have some sense of familiarity or a home base. Doing this allowed me to feel more comfortable in my neighborhood, learn store layouts, familiarize myself with the unique quirks/procedures at each store, and become a familiar face to the staff.

Tip #2 Make a List 
It's good to create a list of all the places you want to go and what you want to buy from those places. Often times, my anxiety skyrockets the moment I enter a store, and it's even worst when the stores are crowded. Without fail, every time I go to a new, crowded store, I end up blindly grabbing things from the shelves just to get out of there as quickly as possible. As a result, I forget what I really needed, which in turn gives me more anxiety because it means I'll soon have to go out again! Know the stores you want to go to, know what you need, and perhaps even look up the Japanese or product image beforehand. Having a tangible list will keep you grounded and determined!

Tip #3 Write Down Some Key Words or Phrases
It sucks being spoken to and not understanding a word the staff are saying. Some staff are patient, some quickly move on, but often times, there's this awkward communication struggle dance and your anxiety and heartbeat are soaring through the roof.

This tip ties into going to the same places. If you go to the same places, you can start to anticipate the questions by cashiers, the procedures, and generally eliminate being caught off guard by a random question that you can't understand! Some common questions to learn are:

• Do you have a point card?
• Do you need a bag?
• How would you like to send this package?
• Is this for here or to go?
• Is it okay to bag these together?

However, there may also be times that you need to ask them things, such as:

• I need to pick up a package.
• I'm here to pay a bill.
• I need to change XX on my account.

Try to write down as much as you can if you can't remember or pronounce it! When my ATM card broke, my coworker wrote me a note to the teller in Japanese. When I traveled overseas, my friend wrote me the kanji for the title of a form that I needed to fill out.

This eliminated confusion due to broken Japanese and got straight to the point!


Tip #4: Know Your Route!
The train lines and buses can get really confusing here in Japan. It's common to get lost, but when you want a normal, easy day out, the last thing you need is to be lost, anxious about asking for directions, and late for an important appointment. So, first, decide your mode of transportation. They all have their pros and cons. For me, the easiest is walking, then train, then bus.

Walking is great because you can take your time, but if the store is too far, you can't walk there. The train is great because you can be in your own little world, but the routes can get confusing. The bus is great because the stops are usually closer than train stations, but finding bus stops are tricky at large hubs.

Whatever you decide, go with it and stick to it! I try not to plan to take the Blue line then halfway there decide I'm going to change and take the Yokohama line. This is just asking for you to get lost, miss your stop, or go the wrong way. Try to plan your route before you go and only adjust if necessary.

Tip 5: Take Breaks
If you feel yourself getting overwhelmed, take a break. Listen to your body and don't feel ashamed for going down an empty aisle for a breather or getting off the train and sitting on a bench just to regroup. I have a people meter and when that people meter runs out, I go home. It doesn't matter if I finished my shopping or not. Bring your headphones, charge your phone, wear your sunglasses, call a friend to keep you company as you walk around. Bring and do things that make you feel comfortable. Do whatever you need to do to regulate your emotions. There's no prize in making yourself unnecessarily uncomfortable.

Tip 6: Reward
Always reward yourself after challenging your anxiety. No outting will be perfect, so don't beat yourself up over it. But, I always recommend telling yourself you did a good job, that you came back alive, and then treating yourself to your favorite ice cream, snack, episode, or a day inside. The more you reward the behavior, the easier it will be to associate going out as a positive thing! We all have to leave our homes, unfortunately, so it's best to not feed into the scary part of it. Know that when you go out, that, at least you earned yourself a treat!