Anxiety is a common mental health condition that affects millions of people every single day, including myself. It comes on a spectrum of different extremes and frequencies, and is different for everyone. Maybe you’ve been struggling with anxiety for quite some time now or maybe you’ve recently just started to. Whichever it is, I think it’s safe to agree that anxiety doesn’t come with the nicest feelings and finding ways to cope with anxiety is essential.
While there are many people out there who take medication in order to cope with their anxiety, there are still many others who would rather explore other options that don’t involve medication. Both are perfectly okay routes to take because at the end of the day, it’s about what works best for you and your own body. But today I wanted to focus on the coping mechanisms you can try, regardless of being on medications or not, that can help calm your anxiety.
5 ways to cope with anxiety
Deep Breathing
The breath is a powerful tool when coping with anxiety. Deep breathing techniques increase the oxygen flow to your brain and body while purifying it at the same time. It releases tension and normalizes your heartbeat, creating a feeling of calm, which is exactly the kind of feeling needed when that anxiousness kicks in.
Technique #1: Take a deep breath in through your nose and hold that breath for 5 seconds. Slowly exhale through your mouth. Repeat at least 10 times. During this time, it may help to close your eyes to better direct your attention to your breath.
Technique #2: With your thumb, close your right nostril and breathe deeply through your left nostril. Hold for 5 seconds. Close your left nostril with your forefinger, releasing your thumb from the right nostril and exhale through your right nostril. Repeat at least 10 times, focusing your attention on your breath.
Practice these simple breathing techniques to feel the tension slowly drift.
Yoga
Yoga is an excellent skill to develop when coping with anxiety. It focuses your attention to your breathing as you move through the different poses which will enhance your flexibility, stretch/strengthen your muscles and enhance the connection between your mind and body.
You can start off small with just a simple 15 minute hatha routine (gentle routine) a day or when applicable.
Meditation
There are many different guided meditation apps you can use to practice this technique. Something about placing yourself in a quiet setting with the sound of a soothing voice guiding you back to the present moment while you focus on your breath, just leaves you in a sense of ease. It can break the anxious thought patterns, balance the brain chemicals and build a healthier brain and lifestyle. Although, this isn’t the only way to practice meditation. Meditation is a practice in which you bring your focus to your breath and the present moment. To practice this, you don’t necessarily need to listen to a guided routine. Simply just find yourself a quiet, comfortable place where you can feel relaxed and at ease and attempt to bring your mind to the present moment, breathing in and out at a steady, relaxing pace. It’s a great habit to adapt into your routine.
Get Fresh Air
Whenever I feel I’m becoming more anxious and I begin to feel my heart race, my first thought is to get fresh air. When I’m in a car, that implies rolling down the window, even if it’s -10 out. If I’m inside, just taking a step outside and deep breathing the fresh air gives me a very relaxed and calm feeling. The increase of oxygen you take in while breathing in fresh air actually improves the cleansing of your lungs, releasing all those harmful toxins from your body.
Take A Hot Epsom Salt Bath Or Shower
Heating up the body releases muscle tension, increases relaxation and boosts your mood leaving you feeling less anxious and more at rest. Within the first couple of minutes of an epsom salt bath I can really begin to feel the benefits that it has to offer.
Give yourself a good 15 minute soak in a nice hot bath or shower for the best results. You can even add essential oils and/or 1-2 cups of epsom salts to increase these benefits.
Anxiety is an all too common disorder that affects many. Finding ways to cope with anxiety and enhance your health at the same time are important to your health and well being. I hope if you’ve ever felt as lost and scared as I have during times of anxiety, you will remember these practices and they will help to bring you to a feeling of calm and bliss.
Tiffanie
I would love to know if you guys have any other ways you cope with anxiety! Feel free to share with a comment below!
Leave a Reply