Do you struggle with racing thoughts, fear, problems breathing, or an inability to sit still and be calm? You might have anxiety, a condition that is treatable using therapeutic techniques. Fortunately, there are also things you can do at home each day as part of anxiety self-help practices to reduce your anxiety.
1. Breathe to Control Anxiety
Breathing exercises are anxiety self-help practices that you can do every day, whether you feel an anxiety attack coming on or not. One simple technique is to focus on your breath as you inhale, hold, and exhale. This helps to regulate your breathing, but also shifts your focus away from whatever is causing the anxiety to something else.
2. Exercise to Control Anxiety
Daily exercise is another anxiety self-help technique. According to Harvard Medical School, engaging in aerobic exercise (enough to break a sweat and increase your heart rate) can have the following positive health benefits:
- Exercise increases the size of the hippocampus, which affects learning and verbal memory.
- Exercise contributes to the brain’s growth of new blood vessels.
- Exercise aids the survivability of brain cells.
- Exercise improves your mood and ability to sleep.
Harvard scientists recommend a half-hour of moderate physical exercise each day. However, it is important to see your personal physician first, before beginning any new exercise routine.
3. Use Yoga to Control Anxiety
Try using yoga as an anxiety self-help tool as well. Harvard Medical School also notes that yoga may provide some benefit in lowering blood pressure and reducing heart rates. It can also help to improve mood. Again, before tackling any new form of exercise, even stretching exercises like yoga, be sure to consult your doctor first.
4. Eat Right to Control Anxiety
Eating the right foods in appropriate portions can also help control anxiety. Avoiding junk food and eating wholesome foods is one anxiety self-help tactic, but more can be done. The Mayo Clinic recommends the following:
- Include protein as part of your breakfast for fuel that will last throughout the day.
- Eat foods that have complex carbohydrates and whole grains (oatmeal, quinoa, cereals).
- Drink water.
- Eat foods that contain Omega-3 fatty acids.
- Avoid drinking alcohol and caffeine.
- Eat fresh vegetables and fruits.
- Avoid foods and drinks with high amounts of sugar.
5. Spend Time in Nature to Control Anxiety
The natural world can have a calming and relaxing effect. However, you don’t have to spend all day, everyday, in the woods to get the benefit of nature to control anxiety. Consider these ideas instead:
- Take a walk during your lunch hour outside of your building.
- Include potted plants as part of your home or office space.
- Incorporate the outdoors as part of your exercise routine; try jogging paths or working out at the local park.
6. Be Creative to Control Anxiety
Artists have a long tradition of harnessing their moods to fuel their creativity. Use your anxiety to inspire drawing, painting, writing, music, or carving. You may find there are benefits to your anxiety. Instead of keeping your anxiety locked up inside, try to get those feelings out of your head and expressed through whatever medium you choose.
7. Have a Buddy to Control Anxiety
Do you have a friend or family member who could be a sounding board for you when you are struggling with anxiety? Talking to someone about what you are feeling is another way to get your emotions off your chest and to work through them. If you don’t have someone with whom you feel comfortable sharing, consider visiting the website for the Anxiety and Depression Association of America, which has a list of support groups.
Anxiety does not have to rule your daily life. The use of these anxiety self-help strategies may help you find relief and learn to live each day to the fullest.
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