Anxiety seems to be on the rise. It is already the most common mental health problem worldwide. I’ve heard from a number of people who are either more anxious themselves, or know people who are struggling with anxiety right now. All of the changes that we are seeing in our world are likely contributors to this trend, but the causes are not clear.
I thought it would be a good time to put together a list of suggestions that anyone could use if they were feeling a bit more anxious than usual. I’m a clinical psychologist, but this list should not be confused with a treatment recommendation. Anxiety looks different for each individual, and if you are feeling overwhelmed by anxiety, the best thing you can do for yourself is to see a therapist who can help you determine the best course of action for you.
With all that being said, here are some simple, research-backed techniques you can try at home to ease anxiety.
Breathe.
Regulating your breath can quickly help with some feelings of anxiety and help bring on relaxation. Here’s one way to do it:
take a deep breath in for 4 seconds.
hold it for a count of 7.
breathe out through your mouth slowly to a count of 8. It can be helpful to make a “woosh” sound or to purse your lips as you exhale, as these can help to empty your lungs.
repeat this several times, consciously relaxing your shoulders as you breathe.
This is called a 4-7-8 breath. It has been shown to stimulate the parasympathetic response, which calms us down.
Stretch.
There is a strong connection between our minds and our bodies. Anxiety can make us tense, and stretching can signal our brains that we’re not as tense, which can reduce the anxiety that we feel. A good way to do this is to:
Tilt your neck from side to side
Roll your shoulders forward and backward
Pull one arm across your chest by holding the elbow with the opposite hand, then switch arms.
Get on your hands and knees, then alternate arching your back and bowing your spine, essentially moving your belly button up and down.
Step one foot forward into a lunge, then change legs
Cross one leg over the opposite knee
Bend over to touch your toes and slowly bring your hands down your legs as far as is comfortable.
If you feel discomfort with any of these movements, discontinue them and move to a more comfortable position.
There are some free videos on YouTube that can also help. See Yoga with Adriene for some beginner videos to follow.
Relax.
Progressive muscle relaxation is intentionally tensing and relaxing each muscle group throughout your body. Most people like to begin at the feet and move up the body to the calves, thighs, etc. until they reach the head. End by tensing and then relaxing your facial muscles. Tensing each muscle group and then relaxing it can bring a significant feeling of calm.
Meditate.
Meditation, particularly mindfulness meditation has been proven to bring many benefits to individuals who practice mindfulness based stress reduction (MBSR), including a reduction in anxiety. Mindfulness meditation is a simple way to bring non-judgmental awareness to life. Other health benefits include reducing chronic pain, reduced blood pressure, improved sleep, better immune function, reduced stress, and decreased depression. MBSR is a structured class that is described in Jon Kabat-Zinn’s book Full Catastrophe Living.
Exercise.
You don’t have to be an athlete to benefit from exercise. Studies have shown that even moderate exercise (walking for 30 minutes a day) can improve depression and anxiety. The important thing is to create a regular routine. Find a time that works for you, and move your body every day.
Drink tea.
Is it possible that just taking a few minutes to make some tea, sit down, and enjoy drinking it can make a difference? There are anecdotal reports that Chamomile tea, in particular, has reduced anxiety in some people. Green tea also contains L-theanine, which is a calming amino acid. The process of making and drinking tea also provides an opportunity for slowing down, thinking, and meditation, which can all be helpful.
Sleep.
Often overlooked, one of the most important factors in reducing mental health problems is improving sleep. Anxiety in particular is related closely to sleep quality. Try to keep the same wake-up time every day, even on weekends and holidays. Don’t drink caffeine after 2pm, and try to limit liquid intake after 7pm. If you suffer from insomnia, that may be contributing to anxiety. There are good treatments available, particularly a treatment called Cognitive Behavior Therapy for Insomnia (CBT-I), which doesn’t involve using medication, but teaches techniques for resetting your body’s sleep rhythm and changing unhelpful thought patterns around sleep.
Stop watching the news.
It’s depressing, isn’t it? In a world where news is often negative and overwhelming, it’s okay to protect your peace. We all want to be up to date on what is going on, but if watching the news raises new concerns that are hard to shake, it may be best to limit your consumption of the news to weather and headlines. Make an arbitrary time limit for reading news articles or watching television news, and stick to it. You will find that there are many random times during the day when you will hear news items, so if there is anything really important happening, you will hear about it.
Write it down.
Anxiety doesn’t always make a lot of sense. The same thoughts and feelings can be repeated many times during a day, causing anxiety to rise up over and over. Take time to write down the items that are causing you concern. Once they are written, tell yourself that they don’t need to be revisited until it is writing time tomorrow. For an extra added benefit, write down three things that you are grateful for after you list your concerns. That has been shown to improve moods and boost happiness.
All of these ideas can help to alleviate anxious thoughts and feelings. If you continue to be bothered by anxiety, make an appointment to see a mental health professional. They can help you to find other ways to resolve anxiety and improve your life.
