Have you ever suffered from anxiety? According to the Anxiety and Depression Association of America,
over 40 million Americans ages 18 and older have reported feelings of anxiety, making it the most common mental illness in the U.S. Anxiety sufferers often experience poor sleep habits, difficulty concentrating, discomfort in social situations, increased stress, and a reduced quality of life.
Anxiety can cause stress, and stress can cause anxiety.
As scary and debilitating as anxiety can be, it is treatable. As someone who has suffered from anxiety, I’ve picked up some helpful tips along the way. These tips might not eliminate anxiety, but, if practiced regularly, they can help provide quick relief. That being said, while anxiety can be lessened gradually over time, it may involve a lifestyle change and conversation with your doctor. Finding ways to lessen the stress in your life is usually the first step toward feeling less anxious.
Mindfulness, deep breathing, exercise, eating well, and staying connected with friends and family are the keys to improving and maintaining a healthy body and a calm mind.
I hope you find relief in at least one or all of the tips. I’ve learned from personal experience that it’s best to stick with the ones that work for you and make them a daily habit. You have to take care of yourself before you can take care of anyone else. Try to make time each day to check in with yourself and see how you’re feeling. Below, my list of 11 simple ways to relieve anxiety:
1. Breathe.
Deep breathing can be incredibly helpful for easing anxiety. I’m a fan of
Pranayama, a type of deep breathing that involves alternating breathes. Pranayama has been known to increase oxygen intake, reduce blood pressure, and massage internal organs. It’s an act of self love that can also be practiced just about anywhere!
2. Practice yoga.
Yoga is one of my favorite activities for reducing anxiety and stress. Aside from increasing blood flow and stretching tired muscles, yoga forces us to be mindful and in the moment through a series of healing poses. Yoga Journal has a special place on their website for
poses you can do at home to decrease feelings of anxiety. If you prefer videos,
Yoga With Adrienne is a favorite Youtube yoga instructor of mine. Her videos are relaxed, simple, and easy to follow and she’s full of wit and wisdom!
3. Listen to music.
Music has been proven to be an effective anxiety and pain reducer. It’s also a powerful stress reliever and therapeutic wellness tool. The American Psychological Association compared music to medicine. Anxiety.org published an article with great tips on using music to ease stress that can help you put together an effective stress relieving playlist.
One of the added benefits of carrying a phone everywhere is the convenient access to music 24/7. My favorite music steaming services include Spotify, Pandora, and Amazon’s Prime Music (free with an Amazon Prime membership!)
4. Avoid caffeine.
Since caffeine is a stimulant, coffee, tea, and soda should be avoided if you’re feeling anxiety. I’m a coffee and tea addict, so I have the hardest time with this one! Unfortunately, caffeine can heighten feelings of anxiety and worsen its affects by over-stimulating the nervous system. While avoiding caffeine, the best option is to get plenty of sleep and stick to water (
with lemon whenever possible!) to stay hydrated so you won’t need caffeine to focus or stay awake.
5. Exercise.
If you’re feeling anxious at work, take a walk around the office or outside in the fresh air. Most importantly, make exercise a daily habit- go for a run, take a pilates class, sign up for kickboxing, or sweat it out in hot yoga. Regular exercise is great for reducing anxiety over time and can also provide quick relief.
6. Write in a gratitude journal.
Next time you’re feeling anxious, take a few minutes to write out who and what you’re grateful for. While you’re writing,
don’t worry about what you write. Journaling is a judgement-free zone. I like to keep a separate journal for gratitude and a separate journal for daily writing.
7. Try aromatherapy.
Aromatherapy is a powerful remedy for anxiety. Calming scents like lavender, eucalyptus, and jasmine can help calm nerves. I always keep candles on hand at home and burn them when I’m feeling anxious. Voluspa’s
Amaranth and Jasmine candle is my current favorite. Additionally, essential oils are also a great option for aromatherapy and can be found at most health foods stores. In fact,
Whole Foods posted an excellent article on the benefits of essential oils that is worth reading.
8. Spend time with the ones you love.
It’s important to stay connected with loved ones and be open and honest about how you’re feeling. A phone call or text message can help immensely with reducing anxiety and stress. If you’re having trouble leaning on them for support, I’d recommend investing in a journal. Writing is incredibly cathartic. When we write in an emotional state, we send our worries and fears out of our minds and onto paper. I always feel a bit lighter after journaling.
9. Get creative.
Art is a powerful outlet for easing anxiety. You don’t have to be a skilled artist to reap the benefits of being creative. Suggestions include journaling, drawing, painting, writing, and coloring in a coloring book!
10. Eat a balanced diet.
11. Talk it out.
No matter where you are, take a few moments and talk it out next time you’re feeling anxious. You can call a friend or just say it aloud in your car, your office, or at home. Remind yourself that you are in control and stronger than whatever is causing you anxiety. Don’t blame yourself for how you feel. Above all, speak positively and with love and kindness.
What are your tips for relieving anxiety and stress?
{Editor’s note: These tips are not meant to be a substitute for a professional’s opinion. Please seek professional care if you regularly suffer from anxiety or feel physical symptoms as a result from anxiety. Your health and state of well being is incredibly important and should be treated as a priority. Please seek the help you need.}
