Anxiety Relief Through Self-Care: Strategies and Techniques for Nurturing Your Mind and Body

If you're struggling with anxiety or depression, self-care can help manage symptoms. And it may give you more control of your anxiety so that you can focus on what matters most to you.

However, for some people the idea of self-care can be overwhelming and lead to increased feelings of anxiety and stress. If this applies to you, seek out other coping strategies from a trained therapist that may help alleviate those symptoms.

Deep Breathing Exercises

Deep breathing exercises are one of the most beneficial self-care tools you can utilize. They help regulate physical symptoms associated with anxiety and promote feelings of calmness.

When your body is stressed, it goes into a 'fight-or-flight' response that causes your chest to tighten and breathing to become shallower. Although this cycle can be hard to break, learning how to breathe deeply can help break it.

Dr. Rhoads recommends that breathing slowly, deeply and intentionally activates your parasympathetic nervous system -- a part of your autonomic nervous system that signals to the brain it's time for relaxation - which can have a calming effect and reduce feelings of stress.

To maximize success with these techniques, make it a habit of practicing them regularly - for around 10 minutes daily. It also helps to have an area where you can do these exercises comfortably--whether that be yoga class, taking a walk in the park or finding some peace and quiet at home.

Moving Your Body

Moving your body can help ease anxious thoughts and lift your mood. Even 20 minutes of exercise can have a beneficial effect on anxiety levels - and you don't need any special equipment or membership to get started!

Yoga is one of the best ways to reduce anxiety. It stretches your body and encourages deep breathing, which helps calm the mind.

Yoga helps you focus on the present moment and invites attention to physical sensations. Try a gentle five or 10 minute yoga flow to shift into a parasympathetic state and release anxious energy.

You can do this at any time, but it can be especially beneficial when you're feeling anxious.

Another way to combat anxiety is by getting enough sleep each night. Although this may be challenging, getting adequate snoozes is essential for maintaining good mental health.

Talking to a Friend

If you or a friend is struggling with anxiety, it's important to talk to them about it. Doing so will give your friend comfort in understanding they're not alone and help begin the process of receiving support.

When speaking to a friend about their mental health, be positive and kind. Avoid providing unsolicited advice or criticism (unless you have been specifically trained in this area).

It can be challenging for someone to open up about their mental health, particularly when they're feeling anxious. While it may be tempting to give them a pat on the back and suggest they try meditation or yoga, these tactics often only serve to distract them from what's truly going on.

Similarly, if your friend is struggling to breathe normally, they may not be able to focus on it and it could help them if you count out loud their breaths. Doing this encourages them to relax and slow their breathing down - often an effective coping mechanism for people suffering from anxiety.

Getting Some Exercise

Exercise is one of the best ways to combat anxiety symptoms. Not only does it increase energy levels, but it also produces feel-good neurotransmitters called endorphins.

Exercise can take many forms, from running and weight training to swimming or yoga. But the most important thing is finding something you enjoy doing and sticking with it consistently.

Psychotherapist Scott Michaelis recommends that getting some aerobic activity that raises your heart rate can help combat anxiety symptoms. "Exercising releases those feel-good hormones called endorphins," he states.

Another solution is to focus on something other than your anxiety, such as a task you need to finish or spending time with friends. You could even take a walk outside in order to distract yourself from all of your worries.

It's beneficial to read self-help books based on cognitive behavioral therapy (CBT), which can provide invaluable assistance during times of anxiety. According to the National Institutes of Health, trying out treatments based on CBT before taking medications for anxiety may be the best course of action.

Taking a Bath

Baths are often forgotten self-care activities, yet they offer tremendous stress relieving effects. Not only does it help you relax and clear your mind, but it may also help prepare you mentally to better handle anxiety attacks when they strike.

Bathing in hot water can increase circulation throughout your body, making blood flow easier and more oxygenated. Furthermore, it helps you get more restful sleep - which is essential when dealing with anxiety or depression.

In addition to soaking in warm water, you may also try an Epsom salt bath or meditation in the tub for even more calming effects. These methods have been known to reduce stress and balance serotonin levels in the brain.

Consider taking a cold shower as part of your anxiety treatment plan. Although research into its effects is lacking, mental health professionals say it can be beneficial for those dealing with anxiety disorders.

Reading a Book

Reading a book is one of the best ways to unwind and reduce stress. It also offers insight into other people's experiences with anxiety, which can make you feel less alone as there are others who understand your struggles.

The right book can give you hope and motivation to face your fears head-on. However, it's essential to remember that books should never replace therapy.

A quality anxiety self-help book can offer advice on ways to manage symptoms of anxiety and enhance relationships. They may also assist in developing coping skills and building confidence levels.

Getting Some Fresh Air

One of the best self-care strategies for anxiety is simply getting outside and breathing in some fresh air. If you're suffering from this disorder, this is an easy way to calm your mind and start feeling better again.

Fresh air is essential for healthy breathing, and getting some outdoor exposure will not only boost your immunity but also give you a sense of euphoria and wellbeing. Furthermore, it decongests the lungs, prevents lung diseases and infections, as well as lowers stress.

Another advantage of fresh air is that it increases oxygen levels in your blood, leading to higher concentrations of serotonin - a chemical which lifts your mood and reduces anxiety.

If you're struggling to focus on your studies, taking a walk outside is an effective self-care strategy to help you work more effectively and prioritize what needs to be done. Even taking your pup for a stroll can help clear your mind and boost productivity levels.