Self-Care Strategies to Calm Your Anxious Mind (Part 1)
If you’ve ever felt weighed down by stress or anxiety, please know that you’re not alone. It’s something many of us face from time to time, and when these feelings start to take over, it can be helpful to have some self-care tools on hand to regain your peace of mind. Self-care isn’t just about indulging in a treat or taking a bubble bath—though those moments can certainly help! It’s about intentionally caring for yourself in ways that nourish your mind, body, and spirit, especially when you’re feeling anxious.
In this guide, we’ll explore five nurturing self-care strategies that you can start incorporating into your routine to help soothe your anxious mind. These techniques are not only simple but also effective, and can be adapted to your unique lifestyle. Whether you experience occasional moments of anxiety or you’re navigating a more consistent struggle, I hope these tools can provide you with some support and relief.
1. Deep Breathing Exercises
Breathing exercises are one of the easiest and most accessible ways to calm your anxious mind and bring your body back to a state of relaxation. Anxiety often causes us to breathe more shallowly and quickly, which can intensify feelings of stress. By consciously slowing down your breath, you activate your parasympathetic nervous system, the part of your body that promotes relaxation.
Breathing Techniques to Help You Feel Grounded:
Diaphragmatic Breathing: Sit or lie down comfortably. Place one hand on your chest and the other on your stomach. As you breathe in deeply through your nose, feel your belly rise. Exhale slowly and feel your belly fall. Focus on making your exhalation longer than your inhalation.
4-7-8 Breathing: Inhale deeply for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. Allow your exhale to be slow and intentional. Repeat a few times to feel your body ease into relaxation.
Box Breathing: Imagine a square shape as you breathe. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Continue this cycle, visualizing the square with each breath.
Alternate Nostril Breathing: Close your right nostril with your right thumb, inhale through your left nostril for 4 seconds, then close your left nostril and exhale through your right nostril for 4 seconds. Repeat by alternating nostrils. This practice can help calm your mind and restore balance.
Equal Breathing: Inhale for 4 seconds, exhale for 4 seconds. Keep the length of your inhalation and exhalation equal, helping to regulate your nervous system.
2. Aromatherapy
Aromatherapy is a comforting, gentle way to promote relaxation and calm your anxious thoughts. The aromas of essential oils can positively influence your mood, reduce stress, and help you feel more centered.
Popular Essential Oils for Anxiety Relief:
Lavender: Known for its soothing and calming properties, lavender helps reduce stress and promotes a sense of peace.
Chamomile: Gentle and calming, chamomile is perfect for easing anxiety and encouraging restful sleep.
Bergamot: This uplifting scent helps elevate your mood and reduce feelings of nervousness.
Ylang Ylang: With its sweet, floral scent, Ylang Ylang fosters joy and relaxation.
Frankincense: Grounding and calming, frankincense promotes deep relaxation and inner stillness.
Ways to Enjoy Aromatherapy:
Diffusion: Add a few drops of your favorite essential oil to a diffuser and let the scent fill the room. Inhale deeply and let the aroma work its magic.
Topical Application: Mix essential oils with a carrier oil, such as coconut or almond oil, and apply to your pulse points, temples, or the soles of your feet.
Inhalation: Place a drop of oil on a tissue or cotton ball and breathe in deeply.
Bath: Add a few drops of your favorite oils to your bath water for a soothing soak.
Massage: Dilute essential oils and use them to massage tense muscles for deep relaxation.
Safety Tips: Always dilute oils before applying them to your skin, and perform a patch test to check for any sensitivity. If you're pregnant or have any health concerns, consult a healthcare professional before using essential oils.
3. Exercise for Anxiety Relief
Exercise is a wonderful way to release built-up tension and improve both your mental and physical well-being. Engaging in regular physical activity helps reduce stress, increase endorphins (your body's natural mood boosters), and promote a more peaceful state of mind.
How Exercise Can Help Ease Anxiety:
Endorphin Boost: Exercise stimulates the release of endorphins, the feel-good chemicals that help elevate your mood and ease anxiety.
Lower Stress Hormones: Physical activity helps reduce cortisol and adrenaline, which are stress hormones that can heighten feelings of anxiety.
Focus and Distraction: Moving your body allows you to shift your attention away from anxious thoughts and into the present moment, offering a much-needed distraction.
Improved Sleep: Regular physical activity helps you sleep better, which in turn reduces stress and anxiety.
Confidence Boost: Regular exercise helps improve self-esteem, which can counteract feelings of anxiety and promote a more positive outlook.
Incorporating Exercise into Your Routine:
Start slow, especially if you’re new to exercising or haven’t been active in a while. Gradually increase the intensity as you feel comfortable.
Choose activities that you enjoy—dancing, walking, or swimming can be great ways to get moving without feeling overwhelmed.
Schedule regular exercise sessions, making them a priority in your week.
Try mixing up different forms of exercise to keep things fresh and interesting.
Most importantly, listen to your body and adjust the intensity to how you feel.
4. Creative Outlets for Self-Care
Creativity can be an incredibly soothing way to cope with anxiety. Engaging in creative activities like writing, painting, or playing music allows you to express your emotions in a healthy and fulfilling way. Creative outlets also offer a great way to focus on the present moment, which can be a powerful tool for managing anxiety.
Types of Creative Outlets:
Visual Arts: Painting, drawing, or photography can be wonderfully expressive.
Writing: Journaling, poetry, or storytelling allows you to articulate your thoughts and emotions.
Music: Playing an instrument or listening to music can be deeply therapeutic.
Crafts: Knitting, crochet, or pottery offers a calming, hands-on way to express yourself.
Cooking: Preparing meals or experimenting with new recipes can be a creative, grounding activity.
Dance: Whether it’s yoga, ballet, or just dancing for fun, movement can be a powerful way to release anxiety.
Gardening: Tending to plants and flowers offers a nurturing, peaceful experience.
How Creative Activities Help with Anxiety:
Emotional Expression: Creative pursuits allow you to express and process your emotions in a safe and non-judgmental space.
Mindfulness: Engaging in creative activities helps you focus on the present moment, reducing worry and anxiety.
Relaxation: Creative tasks often have a calming, repetitive nature that can help soothe your mind and body.
Sense of Accomplishment: Completing a creative project gives you a sense of achievement, which boosts self-esteem and reduces anxiety.
Distraction: Immersing yourself in creativity provides a welcome distraction from anxious thoughts and can bring joy and fulfillment.
5. Seek Support
One of the most important aspects of managing anxiety is recognizing when you need additional support. Whether it's from friends, family, or a mental health professional, reaching out for help is an act of self-care and strength.
Types of Support:
Friends and Family: Lean on your loved ones for emotional support. Sharing your feelings with someone you trust can bring relief and perspective.
Support Groups: Connecting with others who understand what you’re going through can be incredibly healing and empowering.
Therapy: A therapist can help you explore the roots of your anxiety and offer tailored tools to cope. Therapy creates a safe space for you to work through your emotions.
Online Resources: There are many online resources, such as forums and educational sites, that can supplement your support network.
Helplines: If you’re in immediate need, helplines provide confidential support and resources. Organizations such as the National Alliance on Mental Illness (NAMI) or the Anxiety and Depression Association of America (ADAA) offer helplines staffed by trained volunteers who can provide support and referrals to local resources.
When to Seek Additional Help:
If your anxiety is interfering with your daily life—such as your work, relationships, or overall well-being—it might be time to reach out for professional support. Persistent feelings of worry, restlessness, and physical symptoms like muscle tension are signs that it could be helpful to seek further help.
Looking for more self-care strategies? Check out Part 2 of our self-care guide where we dive into additional techniques to help you manage anxiety and nurture your well-being.
Begin Therapy for Anxiety in Brea, CA
If anxiety is something you’re struggling with, therapy at Adaptive Resolutions Counseling in Brea, CA, can offer a compassionate, supportive space to help you explore the roots of your anxiety and develop tools to manage it. Therapy services can be accessed online across CA and AZ as well as in-person in Brea! Reach out today to schedule a consultation and take the first step toward a calmer, more balanced life.