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Taking care of yourself is the most important thing sometimes. Here are some self care for anxiety practices to try at home.
Statistics show that about 20% of U.S adults suffer from anxiety disorder, making it one of the most common mental illnesses in the United States. It is also more prevalent in females (23.4%) than males (14.3%).
If you’ve got anxiety disorder, your anxiety can range from a minor nuisance to extreme debilitating every day.
It’s also common for people with anxiety to have disturbing or negative thoughts, and they can sometimes feel scared or out of control.
While anxiety can be overwhelming, developing a well-rounded approach to self-care can significantly reduce the bad days you experience.
Taking care of yourself is the most important thing sometimes. Here are some self-care for anxiety practices to try at home.
Sleep
People who suffer from anxiety find it difficult to get enough sleep, but if you keep up with a consistent sleep cycle “good sleep hygiene,” you may beat anxiety.
Some of the things that will help you maintain good sleep hygiene include reducing the environmental noise in the bedroom, quenching any thirst before bed, and maintaining a consistent sleep/wake cycle.
It’s also crucial that you decrease the amount of “cognitive activity,” especially a few hours before going to bed.
For instance, if you’re working on a school or work project, try to stop at least an hour before you sleep.
This way, your brain gets to “wind down “before going to bed. Also, reducing tobacco and alcohol use significantly improve your sleep quality.
Exercise
Grounding exercises can significantly improve your anxiety. They help you feel more connected to the present moment- to your surrounding and your body- especially if you’re continually having an anxiety attack.
For instance, spending a few hours at the gym, or just going for a hike or walk can help clear your head and give you the much-needed movement as well as fresh air.
If you’re into yoga, don’t hesitate to go for it. This is an excellent way to manage anxiety if you don’t feel like exercising outside.
Get Your Lavender on
Lavender has different healing properties, and you’ll find it effective as a natural remedy to reduce nervous conditions and anxiety.
There are various ways to incorporate lavender on your calm tool kit. For instance, you can add the oil to your bath water, and this helps to soothe painful muscles and joints.
If you pour a few drops to tissue then place it under your pillow, it helps you fall asleep quicker. It can also be used as a muscle relaxant.
Once you apply the oil to your skin, it unknots your back muscles and reduces spasms.
Mindfulness Meditation
Research shows that mindfulness-based techniques like meditation can significantly reduce anxiety, including cases involving panic disorder and generalized anxiety disorder.
Mindfulness leads to a mental state that’s characterized by nonjudgmental awareness of the present experience.
This means that it can help you distance yourself from different feelings and thoughts without labeling them as good or bad.
It also encourages you to see things from a different perspective. For instance, when your wife snaps at, you may be worried that she did something wrong.
However, if you distance yourself from the response of hurt, you’ll remember her mentioning a hard day at work, or she’s probably stressed out.
Limit Your Caffeine Intake
Too much caffeine may cause heart palpitations, anxiety, and jitteriness. If you have anxiety disorder caffeine can trigger anxiety or panic attacks.
So, if you experience elevated anxiety regularly, you should consider abstaining from caffeine intake.
Do Something Creative
Doing something creative is one of the best ways to take care of yourself when you feel depressed or anxious.
This is because it helps you let out negative emotions and thoughts. There are different creative ideas you can explore such baking, cooking, writing, dancing, and painting.
No matter what you think, everyone can be creative. All you’ve got to do is find an activity that suits you.
Keep a Journal
When the inside of your brain feels like a tornado, the best way to make sense of what’s going on is to let it out.
Keeping a journal will help you understand what you’re feeling and putting your thoughts on paper can stop them from circulating in your mind.
Have a Good Meal
Sometimes the feeling of anxiety can be exacerbated when you’re hungry or tired. You’ll be amazed how much perspective you can gain from cooking a decent meal and sitting down to eat.
Understand that nourishment is vital for your body as well as your mind. So, if you’re struggling look online for inspiration menus or let someone cook for you.
Talk to Someone Friendly
Talking to someone you like and trust whether face to face or over the phone can help with your anxiety. It’s important not to feel shy about your anxiety – be open and explain to them what you’re feeling.
By talking to friendly, empathetic people, you’ll keep your mind off the symptoms, plus the supportive nature of family and friends gives you a boost of confidence.
Also, in case of a panic attack, you’re more confident that if anything goes wrong, there’s someone to watch over you.
Self-Care for Anxiety: Coping with Everyday Problems!
Creating a sleep routine is one best self-care for anxiety remedies that can help you through your problematic nights. It’s also advisable to avoid anything that will deprive you of enough sleep like alcohol and tobacco use.
If you still have trouble sleeping, lavender oil can come in handy. Just put a few drops on a towel or tissue and place it under your pillow.
Avoid caffeine at all cost as it can trigger anxiety and panic attacks. It’s important that you find something creative to do.
It could be cooking, baking, dancing, and so on. You’ve also got to speak about how you feel, and such information should be entrusted to someone that you like and trust.
Are you looking to incorporate exercise as a way to ease your anxiety? Check out our blog to learn about the fitness trends you can include in your workouts.
