All of us feel anxious at some point in our lives, and a little bit of anxiety is normal, for example, feeling anxious before an important exam, starting a new job, or moving to a new place. This type of anxiety may be uncomfortable, but in the end, you will be motivated to do better.
But when your anxiety is becoming uncontrolled and affecting your daily routine, including your job and social life, it is concerning. It can be a mental health problem when your anxiety affects your ability to live normally.
Living with that anxiety can be very challenging, but you can get above it. And self-care is one of the most empowering things that you can do for yourself at that time.
No doubt, admitting your anxiety or going toward the self-help section of your bookstore can be daunting. But you should know that it is time for you to take a step forward to take care of yourself by closing the door of anxiety behind you.
There are plenty of self-care options that can help with your anxiety; here are some of the most effective ones that can guide you toward better mental health.
- Know When You Are Anxious:
It would be much easier for you to cope with your anxiety when you know you are anxious and what is making you anxious. Everyone has their own triggers; your triggers can be very obvious sometimes and unclear at other times. Work, relationships, chronic pain, smoking, any past trauma, and other life stresses are some common anxiety triggers.
If you are someone who likes to spend some time with books, then you should take advantage of it and read books about anxiety that could help you know more about your triggers and how to handle those.
Moreover, keeping a journal would be a great idea if you like to write. Writing about your feelings and emotions can help you understand them better. According to a 2018 study (Smyth, 2018), people who wrote for 15 minutes three days a week had greater chances of well-being and fewer symptoms of anxiety and depression in one month.
Whichever method you choose, just do it regularly to know about your anxiety and help you face it and overcome your feelings.
- Talk to Someone:
Anxiety and stress are becoming more common day by day. According to a 2020 United States report, every 4 in 10 adults have symptoms of anxiety or depression. Although everyone is different, socialization has proved to be helpful in managing anxiety.
It’s because when you talk to someone you trust, it gives you satisfaction that you have someone who is always ready to listen to and care about you. However, if you don’t have anyone to talk to about your anxieties, there is always an option of a “support group” available for you.
These groups can be very helpful because everyone there has similar experiences that they are willing to share, plus the individuals who are ready to listen and support each other.
If you are not much of a social or grouping person, then you can consult with a personal therapist or use an app for on-demand help as well.
- Practice Breathing:
Deep breathing is one of those effective self-treatment methods that can relieve anxiety and stress. When you are anxious, you may experience fast breathing; that’s because when your body is under stress, the hormones kick in, surging the adrenaline. This process makes the heart beat faster, and you start to breathe more rapidly.
So, if you also feel breathless due to anxiety, don’t worry; there are various breathing techniques that can make you feel better and reduce your stress. You can simply start by slowing down your breath. This will send a signal to your brain that It is OK and you can calm down.
Most breathing exercises are very easy and quick, and you can practice them even if you don’t have much time. Such exercises include lengthening your exhale, mindful breathing, abdomen breathing, resonant breathing, and many more.
These breathing practices are scientifically proven (trial, 2022) to help reduce anxiety levels in individuals suffering from anxiety disorders.
- Move your body
Whether you like to do house chores while the music is on and dance a bit or like to go on yoga sessions, moving your body in any way is a great self-treatment for anxiety.
When you are anxious, your head is flooded with various thoughts, even when you don’t want to think that much. Moving your body or doing exercise can take your attention away from your mind and will put it into your body. Research (Sharma, 2006) has shown that regular exercise can be very helpful in improving mood and calming the mind.
Regular exercise does not mean that you have to do some high-intensity workouts, but simple exercises like walking, cycling, and yoga can be very helpful in reducing symptoms of anxiety and stress.
Moreover, if you don’t like to go outside or to the gym, you can try online workout classes or instructors, which can help you with regular workouts.
- Improve Your Sleep Quality:
Proper sleep is very important for your physical and mental well-being. No matter which self-help technique you are using, if you are not getting enough sleep, you could find yourself back to feeling anxious.
When we are not getting enough sleep, our body starts to release stress hormones, including adrenaline and cortisol. And if this sleep deprivation continues, it starts to disturb our mental health and results in anxiety.
So, it is very important to get proper night rest to reduce the level of stress hormones. Well-rested people have been shown (Marie Vandekerckhove, 2018) to be calmer and less offensive in negative situations the day after a good sleep. Not only this but when you sleep properly, your body gets some time to recover from the day’s activities and will put its energy into repairing the cells.
If you face difficulty going to sleep, especially while you are anxious at night, You can try relaxing activities like meditation and listening to soft music. Moreover, you can talk to a therapist and start a treatment plan.
Final Words
Anxiety may be a part of your life, as everyone can get anxious at some point, but it shouldn’t affect your day-to-day routine. There are a lot of self-care strategies that can help you manage your long-term anxiety.
But when you get to the point when you can’t tolerate the symptoms, then it is time for you to get some help. A mental health professional can help you identify your triggers and provide a long-term strategy through medication, therapy, or more.
