Now I’m no expert but I’ve been managing my anxiety for 20 years now so I do know a little something and I’m happy to share with you what works for me and what that looks like.
Although everyone is different and everyone’s anxiety is also a bit different I do hope you can find some relief with these basic tips and ideas for managing your anxiety naturally.
Try a hot relaxing bath
When I need to slow down and relax one of the first things I love to do is run a hot bath. Sounds basic right? However, I recommend going for all the stops.
Add bath salts, essential oil, take an ice water, use a huge fluffy white towel, try bubbles, close your eyes, and work at clearing your mind.
Work on your deep and slow breathing
Try breathing in from your nose and allow your breath to flow deeply into your belly while counting to 5 slowly, try holding the breath in for a few seconds, and then release the breath slowly out from your mouth while counting to 5.
I practice deep breathing several times a day and the best part is that you can do it anywhere, sometimes if I have time I even lay down in the dark for 15 minutes while deep breathing and it does help me to reset.
Try a stress ball or pop it
Stress balls give a point of release for stress. They help calm the nervous system and assist with processing. Likewise, Fidget Bubble Sensory Toys can provide an outlet for anxious behavior even in adults.
Say no to caffeine, cigarettes, and alcohol
I know it is asking ALOT! However, I do lay off both when my anxiety feels unmanageable… surprising right? (I don’t smoke, yuck!)
Mostly I still manage to be super happy drinking coffee and boozing it up but every once in a while I’ll give it up so I can refresh my mental health and if you struggle with serious anxiety it is something to consider.
Have a good sleep schedule
I personally epically fail on this one but if you can get a good schedule in place it should really help you to feel better throughout the day.
Try a hot herbal tea
Herbal teas are made from any combination of citrus or berry fruits, herbs, and spices and are naturally caffeine-free. Plus a hot drink can relax you.
Try meditation
Meditation is not exercise or yoga. It is simply taking some time to rest, practice your deep and slow breathing, and clear your mind. Literally, think of nothing.
Recenter yourself. This is a game-changer. I have a million things going through my mind a million miles an hour every second of every day and so to simply sit and rest and clear my mind is huge.
There is no right or wrong way as long as you are not thinking, which let’s be honest is hard and takes practice. You do not have to sit on a yoga mat or in a specific pose. You can do what feels comfortable. Close your eyes, picture a slow-moving creek, clear your mind, think of nothing, and practice your deep breathing.
If I find time to do this even 2 or 3 times a week for 15 to 20 minutes it helps immensely.
Try the 3 3 3 rule
Look around your environment to identify three objects and three sounds, and then try moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.
Distraction helps
I like to lie down and just watch some mindless tv which helps take my mind off my anxiety giving me a bit of a distraction.
Try cuddling with animals, watching tv, reading, or something else to take your mind off your anxiety.
Therapy
It is never wrong to ask for help. Sometimes the best thing we can do is get excellent care from a medical provider and seek out a therapist to guide us.
Therapy helps and it is something everyone should consider for the health of our mental wellness.
Try these other simple ideas
- Drink plenty of water and hydrate
- Stay active
- Eat well
- Reading
- Being in nature
- Running
- Slow peaceful music
- Talking with friends
What I do during a Panic Attack
If I feel a panic attack coming on, a couple things that help me is one, to lie down.
If I feel dizzy, nauseous, sweaty, and overwhelmed with my heart racing the best thing for me to do is to lie down so If I pass out I will not fall down and hurt myself.
Once I’m lying down I usually try some deep breathing, a distraction, and also I simply talk myself down.
What I mean by that is when having a panic attack I will actually feel like I am having a heart attack and that thought increases my panic and physical symptoms so I will tell myself, “This is a panic attack, you are not dying, you are fine, you are not having a heart attack.” For me, this helps because I am reassuring myself, and by now I am familiar with the feelings of a panic attack.
However, if you are not sure, I highly recommend seeking medical treatment immediately.
I Chug My Wine 