By When your mind is racing, and you’re starting to panic, it’s hard to talk yourself off that ledge.
Source: Unsplash Whether you’re stressing over a legitimate worry or are in the throes of an anxiety attack, it can feel downright awful. The good thing is that you don’t have to just suffer through it. Here are some steps you can try to calm yourself. They may no work straight away, but over time, you should get some relief from these practises.
1. Take a deep breath (or several).
When anxiety strikes, our breathing often becomes shallow and quick. Taking slow, deep breaths can help reset our system. Try breathing in for four counts, holding for four, and then exhaling for four. It’s a simple technique that can help slow your heart rate and bring a sense of calm.
2. Ground yourself in the present moment.
Anxiety often stems from worrying about the future or dwelling on the past. Grounding techniques can help bring you back to the present. Try the 5-4-3-2-1 method: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
3. Get moving.
Source: Unsplash Exercise can work wonders for anxiety and for our mental health in general. It doesn’t have to be intense — even a short walk can help. Physical activity releases endorphins, which are natural mood-boosters. Plus, focusing on your body can help distract your mind from anxious thoughts.
4. Write it out.
Sometimes, getting your worries out of your head and onto paper can make them feel more manageable. Try journaling about what’s making you anxious. You might find that seeing your thoughts written down helps you process them more objectively.
5. Talk to someone you trust.
Sharing your feelings with a friend, family member, or therapist can really take a huge weight off your shoulders. Sometimes, just voicing your anxieties out loud can make them feel less overwhelming. Plus, another person might offer a different perspective or some helpful advice.
6. Try a calming activity.
Doing something you find soothing can help distract your mind and make you feel more relaxed. This could be anything from reading a book, doing a puzzle, colouring, or practising a hobby. Choose something that you find enjoyable and that requires some focus.
7. Limit caffeine and alcohol.
Both caffeine and alcohol can exacerbate anxiety symptoms. Caffeine can increase heart rate and make you feel jittery, while alcohol can disrupt sleep and affect mood. Try cutting back or eliminating these substances to see if it helps reduce your anxiety levels.
8. Practise progressive muscle relaxation.
Source: Unsplash This technique involves tensing and then relaxing different muscle groups in your body. Start from your toes and work your way up to your head. It can help release physical tension you might be holding due to anxiety and promote overall relaxation.
9. Create a worry period.
Instead of letting anxious thoughts consume you all day, try setting aside a specific “worry period”. During this time, let yourself focus on your worries to your heart’s content. Outside of this period, try to postpone any anxious thoughts until your designated worry time.
10. Use positive self-talk.
Source: Unsplash The way we talk to ourselves can have a big impact on our anxiety levels. Try to catch negative self-talk and replace it with more positive, realistic thoughts. For example, instead of “I can’t handle this”, try “This is tough, but I’ve got through difficult times before”.
11. Practise mindfulness meditation.
Source: Unsplash Mindfulness involves focusing on the present moment without judgment. Regular practice can help reduce anxiety over time. Start with just a few minutes a day of sitting quietly and focusing on your breath. There are lots of apps and guided meditations available to help you get started.
12. Establish a bedtime routine.
Lack of sleep can worsen anxiety, so establishing good sleep habits is really important. Try to go to bed and wake up at the same time each day. Create a relaxing bedtime routine, like reading a book or taking a warm bath, to help signal to your body that it’s time to wind down.
13. Challenge your thoughts.
Anxiety often involves catastrophic thinking — assuming the worst-case scenario. Try to challenge these thoughts. Ask yourself: What’s the evidence for and against this thought? What would I tell a friend in this situation? Is there a more balanced way of looking at this?
14. Practise gratitude.
Source: Unsplash Focusing on what you’re grateful for can help shift your mind away from anxious thoughts. Try writing down three things you’re thankful for each day. They don’t have to be big things — even small pleasures count.
15. Create a calming environment.
Your surroundings can impact your anxiety levels. Try to create a space that feels calm and soothing to you. This might involve decluttering, using soft lighting, playing calming music, or incorporating pleasant scents like lavender. Having a peaceful environment to retreat to can be very comforting when anxiety strikes.
