First of all, if you are someone you someone who experiences anxiety pretty often, go to a doctor and get checked. There are basically two types of doctors for mental health- a Psychiatrist, who you will go to, to get medications and a Psychologist, who you will go to for talk therapy.
These tricks help me with my anxiety and could help you too. I know with all that is going around in the world, people are suffering from anxiety and depression and these tricks can surely help you with your anxiety.
I am someone who suffers from anxiety a lot. I know how you feel during anxiety and I just want to let you know that you are not alone.
I experience the same restlessness, irritability, chest tightness, shortness of breath and every other symptom like you do. So, here are my tips and tricks that can help you with your anxiety.
1. Slow Things Down
When I feel anxious, either I have a lot of work that is pending or I am worrying unnecessarily about an upcoming thing. What I love to do that time, is to slow things down. I usually make myself a tea/coffee or some sort of soup or any beverage that is hot. I personally found that when I eat/drink something hot, it helps me to slow things down around me and I am more focused to live in that particular moment.
2. Cuddle With Your Pet
If you have a pet, go cuddle with them when you are feeling anxious. Pets, especially dogs have this amazing sense of detection and can help you with your anxiety. Scooby usually sits right next to me when I am more anxious, he could just offer some of his toys and is super co-operative. If you don’t have a pet, please get one (adopt them).
3. Practice 4,7,8 Breathing Technique
Basically, this breathing technique helps you control your heart rate. What you have to do is put your one hand on your stomach and another one on your chest, sit straight and then breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat it until your heart rate gets normal.
4. Do Nothing
Do Nothing or Ne Fais Rien is something I have learnt in my french class a long time ago. Sometimes when you are feeling anxious it is better to do nothing and just sit down and relax. Trust me, it will make you feel better than before.
5. Reduce Your Screen Time
I have noticed that when my screen time is more than 5 hrs a day (every electronics included), I feel more anxious. I don’t know why but this thing happens a lot. So, what I do now is to not take my screen time above 5 hrs and it helps. So, if you are feeling anxious try to take that electronic device out of your life.
6. Take Cold Shower
Whenever I am anxious, I take cold showers. I don’t know why but it makes me feel super amazing afterward. I would just give myself some self-love. I don’t know if there is some science about it but try taking cold showers and I am sure it will help you too.
7. Use Calming Oils
I love using lavender oil personally but you can use any kind of oil. Calming oils basically calms your mind down and they work like magic. I love using my aroma diffuser when I sleep because that soothing fragrance calms me down and I highly suggest trying it once.
8. Talk With Someone
Most of the time when I am anxious, what I need is to go and talk with someone. If your anxiety doesn’t let you sleep for days, go to a psychologist for talk therapy. I don’t know why but talk therapies work like magic and you can even go for talk therapy every week or twice a month.
9. Do Gratitude Journaling
I love gratitude journaling because in that way I am able to show my gratitude towards everyone and everything. If you haven’t tried gratitude journaling, you totally should try it.
10. Do What Makes You Happy
Be it cooking or dancing or singing or doodling or painting, do what makes you feel happy and lively. When you are happy, you are not unnecessarily worrying about anything else and I highly suggest doing what you love once every week. It will make you less anxious and also help you to live in the present.
11. Be In The Present
Most of the time when I am anxious, I am either worrying about the future or stuck in the past. So, what I try to do is to live in the present. Just follow the following instructions-
- 5 things that can see. (ex: wall, cars, mirror, your pet, books, tress, etc.)
- 4 things that you can touch. (ex: watch, pen, hairs, phone, wall, etc.)
- 3 things that you can smell. (ex: your perfume, your pet’s smell, your food, etc.)
- 2 things can you can hear. (ex: ticking noise of clock, your breath, etc)
- 1 thing that you can taste. (ex: the last thing that you ate, toothpaste, etc.)
I hope these tips will help you the next feel anxious. If your anxiety becomes worse, go to a doctor immediately. Suffering from anxiety or depression is as normal as being diabetic, there is nothing to be ashamed of it.