When you are suffering from anxiety, you may feel like you are alone.
But believe me when I say that there are thousands of other people out there who have gone through what you’re going through.
It is important to remember that your mental illness is not a personal failing on your part and that it can be treated.
In this article, I’ll talk about some self-care practices and tips to help you cope with anxiety.
What Is Anxiety?
If you’re feeling anxious, it’s important to know what anxiety is, how it affects us, and how we can manage it.
Anxiety is a natural human emotion that can be helpful in some situations.
It helps us stay alert and aware of our surroundings, keeps us from danger, and motivates us to do things like pass an exam or give a presentation.
However, anxiety becomes a problem when it interferes with our ability to function normally.
When we experience anxiety so strong that it negatively affects our daily lives, we may have an anxiety disorder.
There are many types of anxiety disorders and some are more common than others.
Some examples are:
- Generalized anxiety disorder (GAD) is the most common type that affects adults;
- Social phobia (also known as social anxiety disorder) is much less common but can also be very debilitating; and
- Other types include panic disorder and post-traumatic stress disorder (PTSD).
Now, let’s talk about the tips and practices to cope with this!
6 Self Care Tips For Anxiety
Anxiety is a tough thing to deal with.
You can’t just “get over” it, but there are ways you can manage it and make yourself feel better.
These 6 self-care tips will help you feel like you’re in control of your life again!
1. Start Small
One of the most important things you can do to manage your anxiety is to start small.
If you’re feeling overwhelmed by all of the self-care techniques out there, take a step back and focus on just one thing.
It’s easier to keep up with one thing than it is to try to incorporate everything at once.
It’s also important not to compare yourself with others.
You might be tempted to look around at other people and see how they manage their anxiety, but remember that everyone has different needs and goals.
The best way for you to manage your anxiety is going to be different from what works for someone else.
So, don’t get discouraged if you don’t see someone else doing what seems like something that would help you!
2. Go Outside
Sometimes, the hardest thing to do is just to go outside.
But I’m here to tell you that it’s worth it.
The fresh air and sunshine can help you feel more relaxed and rejuvenated, which can be helpful for your anxiety.
Plus, being in nature has been shown to have positive effects on our mental health in general!
Nature can help improve your mood and reduce stress levels by giving us an increased sense of well-being.
Sometimes when we are feeling anxious or stressed out, we want to spend all our time inside with the doors locked and blinds closed.
But going outside is actually a good way to relieve some of that stress.
You’ll get a break from the pressures of life and be able to breathe in some fresh air!
If you’re not sure where to start with this one, try going on a walk around your neighborhood or even just sitting outside for 10 minutes before going to work each day.
This would be a very effective daily self care routine.
Meditation is a great way to calm your mind and ease anxiety.
Many people find that it helps them feel more relaxed, less stressed, and better able to cope with their anxiety.
It can also help you learn how to deal with the thoughts that cause your anxiety.
Exercise is the best way to combat anxiety.
Exercise releases endorphins and other chemicals in your brain that make you feel good and help reduce stress.
Plus, if you have a regular exercise routine, it can be a great distraction from anxious thoughts.
If you’re not into working out, there are other ways to get your heart rate up.
Try taking brisk walks or going on hikes, playing sports with friends, or doing yoga.
Even household chores like vacuuming or cleaning windows can help!
5. Practice Gratitude And Put It In Writing
Practice gratitude and put it in writing.
Gratitude is an essential component of self-care, but it can be hard to keep track of what you’re grateful for when you’re feeling anxious.
That’s why I recommend keeping a “gratitude journal,” where you write down everything that makes you feel good about yourself, your life, and the world around you.
It could be as simple as “I’m grateful for my dog” or “I’m grateful for my new job.”
The point isn’t to make a list of positive affirmations for you to tell yourself.
It’s just to remind yourself that there are good things out there in the world.
If you find it hard to come up with things on your own, try looking at pictures from your past (like old family photos or baby pictures) or reading over letters from loved ones.
You might even want to start a tradition where every day before bedtime, everyone in the house reads one thing they’re grateful for out loud!
It doesn’t matter if they’re silly or serious.
Just having someone else acknowledge how much they appreciate something can help lift your spirits and give you perspective on what really matters in life.
6. Read Something Inspirational
Reading something inspirational can help you feel better when you’re suffering from anxiety.
It doesn’t have to be a long book, but it should be something that keeps you going through your day and makes you feel good about yourself and your life.
You could read a poem or an article about someone who overcame their own struggles with anxiety, or even just a quote that inspires you.
The idea is that when you read something uplifting, it will make you feel better about yourself and give you a sense of hope for the future.
5 Practices To Cope Up With Anxiety
Anxiety is a tricky thing.
It’s not something you can just ignore, but it’s also not something that can be cured by simply taking a deep breath and saying, “it’s all going to be okay.”
It’s a mental health issue that impacts millions of people every day, and it affects each of us differently.
That said, there are ways to take care of your mental health that might help you feel better, or at least make the symptoms less severe.
Here are five practices to try if you’re feeling anxious:
1. Try Journaling!
If you’re feeling anxious, try journaling!
Journaling is a great way to get all of your thoughts out onto paper.
It’s like taking a deep breath and letting it all out in one big exhale.
When you write things down, you’re not just keeping track of them for later.
You’re also giving yourself an outlet for those feelings.
It’s like having someone there listening to all of your fears, worries, and concerns with patience and compassion.
If you’re having trouble getting started, try writing down three things that are making you anxious right now.
Then take some time to think about each one and how it makes you feel.
Consider what might be causing these feelings and how they might be affecting your life and then write about that too!
Once you have all the information on paper, take a look at it again and ask these questions:
- Is there anything else that needs to be said?
- Is there something that has been left out?
- Are there any other questions that need answering?
If so, don’t be afraid to keep writing until everything feels complete.
If nothing comes up after going through this process once or twice, feel free to journal again whenever something else pops up!
2. Practice Deep Breathing
Deep breathing is one of the best ways to help manage anxiety.
It’s also something that you can do anywhere, so it’s perfect for when you feel anxious and need to take a break from whatever you’re doing.
All you have to do is focus on taking deep breaths where your diaphragm is expanding with each breath.
You can even count how many breaths you take in one minute in order to keep track of how well you’re doing!
3. Indulge Yourself To Outdoor Activities
Anxiety can make you feel trapped like you’re caught in a downward spiral of fear.
To get out of this spiral, you need to do something that helps you focus outside of yourself.
We recommend engaging in outdoor activities that are calming and quiet, like walking or hiking.
You can also try meditation, which has been shown to help with anxiety disorders.
Your brain thrives on stimulation.
Thus, it needs new sights and sounds to keep it interested and engaged.
4. Get Enough Sleep
Getting enough sleep is one of the best ways to cope with anxiety.
If you have trouble sleeping, there are a few things you can do to help yourself.
First, try to make sure you’re getting enough exercise during the day.
Exercise releases endorphins, which help relieve stress and relax your mind.
Second, avoid caffeine after noon.
Caffeine is a stimulant, so it makes it harder for your body to fall asleep at night.
Third, make sure your bedroom is dark and quiet when it’s time for bed.
Finally, practice relaxation techniques before going to sleep such as deep breathing exercises or meditation.
5. Talk With Someone
Talking with someone can help you feel less alone in your anxiety.
It helps you get things off your chest, and it can make you feel like someone is there for you.
You might find it easier to talk to someone who knows what anxiety feels like or has dealt with it before.
Talking something over with a friend or family member may also help you put things into perspective, which can help reduce anxiety.
Practice Self Care Now!
You deserve to take care of yourself, and that means doing your self care.
Self care is a thing that everyone should do, but it’s especially important for people who are struggling with mental health issues.
The best way to start is by taking a moment every day to do something nice for yourself.
Don’t worry about the rest of your day and just focus on this one small thing.
If you don’t know where to start?
Download my self care checklist here and start small!