
12 Ways to Calm Your Anxiety
Living with anxiety can be challenging, affecting various aspects of your life. However, there are practices and habits that can help alleviate anxiety symptoms and promote a sense of calm and well-being. Here are 12 effective strategies to manage anxiety:
Avoid caffeine: Caffeine is known to induce anxiety and can exacerbate symptoms. Be mindful of your caffeine intake and consider reducing or eliminating it from your diet. This includes coffee, tea, and caffeinated soft drinks.
Avoid alcohol: While alcohol may seem like a way to relax temporarily, it actually disrupts neurotransmitter levels in the brain, worsening anxiety symptoms. The rebound effect can make you feel even more anxious once the alcohol wears off.
Write it out: Journaling can be a powerful tool to explore and understand your anxiety. Putting your thoughts and emotions on paper can provide clarity and a sense of release. Research suggests that keeping a journal can help reduce stress and negative feelings.
Use scent: Certain scents, such as lavender, have calming properties. Keep a small bottle of lavender essential oil with you to inhale when anxiety strikes. By associating the scent with relaxation during mindfulness or meditation practices, you can enhance its effectiveness in soothing anxiety.
Talk to someone who understands: Seeking support from friends or mental health professionals can be beneficial when anxiety becomes overwhelming. Sharing your feelings with someone who can relate helps reduce the sense of isolation. Others who have experienced anxiety may offer helpful advice or insights.
Use positive affirmations: Positive affirmations are statements that promote a positive mindset and self-belief. Repeat affirmations such as “I’ve got what it takes” to cultivate a calm state of mind. Research suggests that positive affirmations can improve problem-solving abilities during times of stress.
Engage in physical activity: Exercise, even in the form of a simple walk, can help alleviate anxiety by utilizing excess adrenaline and releasing endorphins. If possible, take a walk in a natural environment, as studies show that being in nature reduces stress hormone levels.
Stay hydrated: Dehydration can worsen anxiety symptoms, leading to heart palpitations and panic sensations. Make it a habit to drink enough water throughout the day. Taking a moment to relax and have a large glass of water can potentially alleviate anxiety symptoms.
Prioritize alone time: Having alone time is essential for self-care and relaxation. Find opportunities to be alone, such as going for a walk or engaging in solitary activities like cleaning or mindful tasks. Alone time allows you to recharge and practice mindfulness, which can reduce anxiety symptoms.
Disconnect from technology: Constantly being connected to technology can contribute to anxiety. Take regular breaks from your phone, social media, and other electronic devices. Use this time to practice mindfulness, engage in self-care activities, or reflect on your anxiety triggers.
Take a soothing bath: When anxious thoughts affect you physically and mentally, taking a hot bath with Epsom salts can help relax your muscles and promote a sense of calm. Use this time to create a peaceful atmosphere and engage in meditation or deep breathing exercises.
Maintain a balanced diet: Nourishing your body with regular meals and a balanced diet is crucial for managing anxiety. Low blood sugar levels can contribute to feelings of nervousness and irritability. Ensure you eat regular meals with a mix of protein, carbohydrates, and vegetables to stabilize your energy levels.
By incorporating these strategies into your daily routine, you can develop effective coping mechanisms to manage anxiety. However, it’s important to remember that everyone’s experience with anxiety is unique, and seeking professional help is crucial for personalized guidance and support.
How to Calm an Anxiety Attack
During an anxiety or panic attack, it can be challenging to regain a sense of calm. Here are some effective strategies to help you calm down during an anxiety attack:
Take slow, deep breaths: Deep breathing exercises can help regulate your breathing and activate the body’s relaxation response. Try the 4-7-8 breathing technique: Inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds.
Use the 5-4-3-2-1 method: This grounding technique can help refocus your mind and bring you back to the present moment. Engage your senses by following these steps:
- Look around and identify 5 objects you can see.
- Listen carefully for 4 distinct sounds.
- Touch 3 objects and notice their texture.
- Identify 2 different smells in your environment.
- Name 1 thing you can taste or imagine a taste.
Sniff lavender flowers or essential oil: Lavender has calming properties and can help reduce anxiety symptoms. Spend at least 3 minutes inhaling the scent of lavender flowers or using lavender essential oil.
Repeat a mantra: Choose a simple phrase or affirmation that brings you comfort and reassurance. Repeat it to yourself during an anxiety attack. For example, say to yourself, “This too will pass.” Remind yourself that panic attacks typically peak in intensity after about 10 minutes and then subside.
Acknowledge past successes: Remind yourself that you have overcome panic attacks in the past. Acknowledge your resilience and assure yourself that you will get through the current episode as well. Be patient with yourself and trust that everything will be okay.
Takeaway
Managing anxiety is an ongoing process, and there is no instant solution. However, by gaining awareness of your triggers and seeking support from a healthcare professional, you can effectively manage your symptoms. Keep in mind the following key points:
- Understand your triggers and symptoms to develop personalized coping strategies.
- Be patient and persistent in finding techniques that work best for you.
- Avoid isolating yourself and continue searching for solutions that promote a balanced and fulfilling life.
- Seek help from your doctor or mental health professional for guidance and support.
Remember, finding what works for you may take time and experimentation. Practice and perseverance are essential for managing anxiety effectively.
Additional Resources for Managing and Calming Anxiety
Websites and Online Resources:
- Anxiety and Depression Association of America (ADAA) - Provides comprehensive information, resources, and support for individuals dealing with anxiety disorders. Visit ADAA
- National Institute of Mental Health (NIMH) - Offers research-based information, publications, and resources on anxiety disorders, including treatment options and coping strategies. Explore NIMH
Books:
- "The Anxiety and Phobia Workbook" by Edmund J. Bourne - A highly regarded self-help book offering practical techniques and exercises for managing anxiety and phobias. Find the book
- "Dare: The New Way to End Anxiety and Stop Panic Attacks" by Barry McDonagh - Provides a fresh perspective on anxiety and offers a step-by-step approach to overcoming anxiety and panic attacks. Find the book
Academic Journals and Research Papers:
- "Efficacy of Breathing Retraining in Reducing Anxiety" - A research paper published in the Journal of Clinical Psychology that examines the effectiveness of breathing retraining techniques in reducing anxiety. Read the paper
- "Effects of Exercise on Anxiety and Depression Disorders: Review of Meta-Analysis Studies" - A comprehensive review published in Frontiers in Psychiatry that explores the impact of exercise on anxiety and depression. Read the review
Reports and Studies:
- "Mindfulness-Based Stress Reduction for Anxiety Disorders: A Systematic Review and Meta-analysis" - A systematic review and meta-analysis published in the Journal of Anxiety Disorders, investigating the effectiveness of mindfulness-based stress reduction in treating anxiety disorders. Access the report
- "The Association Between Nature Exposure and Mental Health Outcomes: A Systematic Review of Multi-Outcome Studies" - A systematic review published in Environmental Research that explores the relationship between nature exposure and mental health, including anxiety. Access the review
Professional Organizations and Associations:
- American Psychological Association (APA) - Provides valuable resources, articles, and expert insights on anxiety disorders and effective treatment approaches. Visit APA
- Anxiety and Depression Association of America (ADAA) - In addition to their website mentioned earlier, ADAA offers professional resources, webinars, and conferences for mental health professionals working with anxiety disorders. Explore ADAA for Professionals
Please note that while these resources provide valuable information, it's important to consult with healthcare professionals or mental health experts for personalized advice and support.