Everyone experiences anxiety at some point in their lives, however some of us can experience it more regularly and more intensely. It can be incredibly debilitating, causing us to become extremely worried about things that aren’t worth worrying about, preventing us from doing important tasks and sometimes holding us back from achieving life goals.
The good news is that anxiety is always manageable – no matter the severity. By learning different coping strategies and getting the right help, you can fight through mental blocks and ward off panic attacks. There isn’t a single cure for everyone, so be prepared to try different methods until you find one that works for you. Below are just a few anxiety relief solutions that might be worth exploring.
Calm your mind by calming your body
Anxiety can be a full body response for some people. You may experience a racing heart, shallow breathing, tense muscles and sweating. This is the result of cortisol (the stress hormone) coursing through your body.
Your mind is connected to your body, and some people find that by relaxing the body, the mind can follow. There are a few ways in which you can encourage the body to relax itself:
- Deep breathing: This is one of the most popular anxiety relief tactics. It involves practising slow deep breathing to slow down the heart and stop the release of cortisol, helping to also slow down your thoughts. Use the ‘4 4 6’ method – inhale for 4 seconds, hold your breath for 4 seconds and then exhale out slowly for 6 seconds.
- Progressive muscle relaxation: This is a strategy that can relax the muscles and help to relieve stress. It involves tensing your muscles and then relaxing them, starting with your toes and working up to your neck. This may provide a sense of relief.
- A hot bath: Trying to reduce anxiety before bed? A hot bath can be an effective way to relax muscles around the body and can release endorphins to flush out cortisol. It’s a good way to counter insomnia caused by anxiety.
- Exercise: Going for a brisk walk or even a gym workout could release stress and help clear your mind. This may not be appropriate in all situations.
Change how you talk to yourself
Anxious thinking tends to be centered around negative thoughts. This includes negative thoughts like ‘I can’t do this’, ‘this is going to be a disaster’, ‘I’ve failed’ and ‘they think I’m weird/stupid’.
Learning to be kinder to yourself and more realistic is important. As soon as you notice yourself spiralling into an abyss of negative thoughts, take a step back mentally. Try to view the problem in the grander scheme of things and you’ll often realise that it’s not that bad. Start focusing on solutions and think back to times when you overcame other struggles. You’ve got this!
Change what you consume
What you’re eating and drinking could be negatively impacting how you feel. Alcohol may temporarily soothe anxiety, but the hangover can often lead to hang-xiety – increased feelings of anxiety that can make things worse. Caffeine meanwhile will also heighten any stress you’re feeling by making you more alert. Certain foods may also increase feelings of anxiety.
Instead, look into soothing solutions for when you are anxious. Herbal teas using ingredients like peppermint and chamomile are excellent for reducing anxiety. You could also try supplements like ashwagandha (available as capsules and powders).
Of course, it’s not just what you ingest that contributes to your feelings, but also the media and material that you visually and mentally consume. Scrolling through social media can often fuel feelings of inadequacy, FOMO and paranoia – it’s a good idea to avoid these platforms if you’re not feeling mentally right. Instead consider calming meditation apps, feelgood stories and highly rated self-help books.
Soothe your senses
When the senses are overwhelmed, anxiety can often become worse because you cannot think straight. Explore ways to soothe your senses by either blocking out sensory triggers entirely or introducing new calming sensory experiences. A few ways to do this could include:
- Closing your eyes to meditate
- Using noise cancelling headphones to block out background noise (playing slow, calming music could also help)
- Avoid bright screens and bright lights and opt for soft, warm lighting instead
- Try some aromatherapy by using scented candles, essential oils or bath products
Where possible, get away from loud or busy environments to collect your thoughts. For example, if you need to make an important call that you’re anxious about, try escaping to a quiet room or your car.
Consider professional support
Therapy is often recommended for those that regularly deal with anxiety attacks or constant nagging feelings. Having someone to open up to can be important – therapists listen and don’t judge, and are able to offer tailored coping mechanisms that are right for you.
Look into therapy services that have experience helping people with anxiety such as Evolve counseling services. Even trying out a single session could be worthwhile (some therapy services offer online counselling if you’re too busy to meet in person).
Develop healthy habits
Developing healthy habits and routines can help to provide structure and stability, helping to minimize uncertainty. This involves consistently waking up, eating and going to sleep at the same time.
When creating a healthy sleep schedule, aim for at least 7 hours of sleep per night. Establish a calming bedroom ritual that helps to prepare you for sleep – this could include taking a hot bath, avoiding caffeine and restricting bright screens half an hour before bed.
Try to fit regular exercise into each day if you live a sedentary life. Even something as simple as a 15 to 20 minute walk can get you outdoors and get you moving – improving your mood.
If you live alone, it could also be important to try to fit some social interaction into each day, even if it’s just talking to someone at the local shop or talking to a friend on the phone. Social isolation can often amplify feelings of anxiety, so try to make plans to stay social.
Want to unlock greater wellness?
Listen to our friends over at the Wellness + Wisdom Podcast to unlock your best self with Dr. John Lieurance; Founder of MitoZen; creators of the ZEN Spray and Lumetol Blue™ Bars with Methylene Blue.
How To Improve Your Self-Confidence
