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Where to Start
If you are someone who struggles with anxiety, however severe or mild it may be, I hope you will find this useful.
Here are 5 things you can do every day to help ease anxiety.
1. Breathe
When we are anxious or feeling tense, we often forget to breathe. Tension often causes us to breathe to shallow. One thing that calms the central nervous system down and helps us to get to a calming state is simply deep breathing.
It sounds so simple and technically it is. But mindful breathing takes practice and effort. You literally have to stop and remind yourself to take a few, good deep breaths. There are various breathing techniques you can try to see what feels good to you.
One basic breathing method to get you started is the 4-second method:
- Close your eyes (if so desired)
- Breathe in slowly through your nose for a count of 4, filling lungs and abdomen.
- Hold for 4 seconds.
- Breathe out through the mouth for a count of 4. Relaxing body, especially jaw, shoulders and chest.
- Do this 4 times.
This is something you can do anytime, anywhere.
2. Meditate
Meditation comes in various forms and styles. There are the Transcendental, Zen, Religious, Guided, Breath awareness, and Body Scan meditations to name a few. The most basic meditations are breath awareness, which ties into the breathing technique above, body scan, and guided.
- Breath Awareness– It is simply just being aware of your breathing. It is something that we do without giving it a second thought. Breath awareness causes you to focus on your breath and be mindful of it for a certain period of time. It allows your brain to refocus on something other than anxious thoughts.
- Body Scan– This is a meditation that is designed to help you stop and think about your body one part at a time. Often times allowing for you to release any physical tension that is built up. (Video)
- Guided– Most meditations are guided as you will see. But once you learn various techniques you can do them completely alone, if so desired. The guided meditations allow you to be more relaxed and simply follow instructions and not having to create them yourself. The guides can help you visualize and drift off to various locations, like the ocean or a taking a walk in the rain.
- Religious– For example, Christian Meditations. These types of meditations focus on you, your breath, your body but the also focus on scriptures and your connection with God.
3. Avoid Certain Foods/Drinks
- Coffee (w/Caffeine) – It amps up the central nervous system and for many people can exacerbate anxiety symptoms
- Energy Drinks (Caffeine & High Sugar Content)
- Artificial Sweeteners – According to WebMD and other sources, many sweeteners, especially aspartame, have been linked to anxiety and depression. It is suggest to avoid these to ease anxiety symptoms.
4. Exercise
- Regular exercise, even something as simple as a 10 min walk can help to ease anxiety symptoms and stabilize mood. From a chemical standpoint, exercise releases endorphins that can calm the brain. (Source) Choose an exercise that is enjoyable to you.
5. Avoid the News & Watch a Funny Video Instead
- Turn off the News– The news can cause anxiety, especially if consumed daily. The cycling of bad news can really mess with your head.
- Instead, watch something that makes you laugh. A funny video on YouTube or your favorite comedy. It is good for you physically and mentally.
These 5 things aren’t going to cure your anxiety, but they can get you on the right path of making better decisions for your mental health daily and hopefully ease anxiety in your life.
Out of all of these the one that works best for me is breathing. It is so easy to forget because it is something we all have to do anyway, but mid panic, it can be one of the most calming forces. I can’t stand though when someone says ‘breathe’ as though we aren’t already – it frustrates me sometimes! x
Me too, if I’m having a panic attack and someone tells me to breathe my brain goes “omg your not breathing !” and I panic even more 😳
I really need to get into he habit of doing these things!
Nice post, Amy. And as always, well written. I relate to everything you list here and use them in my every day life to ease anxiety. Breathing and meditation was a big one for me. Just taking those 5 minutes out of a day can really recenter me. Thanks for sharing.
Roger
These are very helpful suggestions. I didn’t know about the artificial sweetener thing. I’ll need to investigate. Thanks!
The full body scan is one of the ones I use for when I struggle to fall asleep as well as for my anxiety as it helps me to ’empty’ my brain
Absolutely correct these help you deal with anxiety especially getting outdoors and in to the fresh air and sunshine. This does wonders for you.
If you are caught in an anxiety attack it helps to do a thought download. That is because your thoughts are where your emotions are generated. Many times anxiety attacks are just thought loops that need some sorting out.
Definitely when the anxiety I get hits I have to do something. My brain won’t shut off so I find using it really helps me and the breathing you mentioned as I do. I also find sitting outside for a bit can help me when I’m a bit more at ease.
Really good post – thanks for sharing.
Thanks for stopping by. Getting outside is something I find helpful as well. Especially if it is a nice day.
I’ve been so overwhelmed lately. Being new to blogging can be really stressing. There are so many new things to learn.
Thank you for the tips! Today I’m paying more attention to my breathing. And I’m giving the “body scan” technique a shot as well 🙂
It’s so important to take time to care for yourself and distress. I find positive daily routines can be helpful.
I love these 5 tips. They are all ones that I would recommend and do.
Thank you for sharing.
Alyssa
THESACREDSPACEAP.COM
Thanks for stopping by and taking the time to comment!
I’ve been so quite to recommend to others exercise, and about a month ago I started to follow my own advice! What a huge difference regular exercise makes – I really does help to ease the anxiety/depression!
Today we stayed in – my legs are hurting (bones/muscles) from overdoing it this week – but it was a conscious decision to take a rest day, rather than “I just can’t be bothered”
learning to listen to my body!
I am trying. Exercise is always hard for me to get motivated to do.
A blog topic that anyone can use! Thank you for the 5 helpful tips especially #1.
Great list of ideas that we should practice daily.