Self-help for anxiety disorders
There are many evidence-based self-help activities you can practice yourself to reduce your anxiety, such as:
- attending a self-help course in person, or online
- use muscle relaxation techniques. Try it now. Let your shoulders slump down from your ears, wiggle your neck side to side, unclench your jaw, and give it a little wiggle. Uncross your legs and unclench your fists, lay your palms and fingers gently on your thighs, and remind yourself that your body cannot be relaxed and tense at the same time. You can practice this on the bus, at work, at home, practically anywhere. Just make sure you do it regularly throughout the day and this will help to calm you down when you most need it.
- put a few drops of lavender (known to ease anxiety) on a tissue, exhale long and slow through your mouth then slowly breathe the scent in through your nose. Do this for 3-4 minutes — and relax. Lavender oil is also available as a once-daily capsule for anxiety, .
- try mindfulness or other forms of meditation.
- exercise regularly or do something fun with family, friends, or your partner.
- go for a long walk, get in touch with nature.
- try to stop smoking.
- cut down on the amount of alcohol and caffeine you drink.
- try some of the free mental health apps and tools online.
- adjust your lifestyle to make it less busy, hectic, and rushed.
- Learn how to set boundaries and to say ‘NO’.
- take part in activities that give you pleasure, make you feel competent, or give you a chance to take a break from other, more stressful activities.
- see some more tips to help with your anxiety and panic attacks here
Self-help therapy refers broadly to the idea of treating one’s own emotional or psychological problems, without the assistance of a therapist. However, it’s important to discuss your symptoms and possible treatments with your GP, to ensure the most appropriate care is provided to you.
Of course, the above list is not exhaustive and some might say “this or that doesn’t work for me.” But sometimes we give up too easily; we give something a go, it doesn’t work immediately — sometimes it takes practice and patience.
Over to you
What do you think about anxiety, the effects, and impact it has on our daily lives? Perhaps you have some self-help tips you could share? I look forward to your thoughts and comments, and of course, I’ll answer any questions.
This has been super helpful, anxiety has been giving me h-ll at the moment. I’ve been searching for ways to manage.
The only thing I can’t use is Lavender, being sensory sensitive to smell means strong scents are a problem for me. But, I am going to print this out as everything else will be something I can try and implement.
Oh, you poor thing 🙁 Ihope some of these tips work for you, and sometimes it takes a combination. Let me know how you get on xx
I love taking a shower, it always soothes me when the warm water cascades over my body! I also enjoy reading, it is an escape!
Cos of my illness, my temperature doesn’t regulate itself well so I have to end my shower with really cold water – it’s not as bad as it sounds because I can’t actually feel the cold on my skin (other than on my head and shoulders). So I don’t actually get any soothing feeling from a shower. But I do love reading 🙂
I’ve struggled with anxiety my entire life now I take meds, short meditation like you mentioned, essential oils, candles, sea salt baths, getting all the sleep I can and generally a gentle soul. Lavender is a big part of my daily routine and lately I’ve used Peppermint often to ease my nausea. It works like a charm. I take in a few deep breathes, rub it on my temples, under my nose, under my chin and all around my neck. I learned the trick for The Mayo Clinic when I was having a procedure while awake and couldn’t move, they has a catheter in my heart. They handed me a stick and a few sniffs and I was better. So glad you’re feeling better. 🙂
Thank you for your comments my lovely. Yes, I also found that it took a combination like candles, using essential oils, and hypnotherapy videos to ease my anxiety. That’s a great trick from the Mayo! particularly for that op while you were awake! I loved lavender together with geranium for the smell alone 🙂 but of course they had therapeutic value too. x
I have tried Hypnotherapy in the past but was not able to achieve. It’s still on the voodoo side here and I can’t get a god referral. I don’t want just anyone getting in my brain. I’m sure you understand. Is it more common in the UK?
I found hypnosis difficult at first as I wasn’t able to relax. The second time I tried, the lady was openly lesbian (not a problem) but made it clear that she didn’t think highly of men so once again I couldn’t relax as I felt she was trying to influence my decision making 🙁 Eventually, Paul McKenna hypnosis videos worked for me at home – I was able to sleep well after around 6 months of poor sleep hygiene. It’s pretty common in the UK even tho’ lots of peeps still think it’s a bit out there, and again you’ve got to find the one that’s right for you.
I’m looking for something to help me deal with my PTSD dreams, maybe that isn’t the answer. It so wrong to share your personal sexually oreientation even if we don’t care but to say anything about men, it done right unprofessional. This is a big part of the issue here, they don’t get respect. I’ve seen it work on someone I knew but it was her husband who hypnotized her and it was only for weight loss after a long vacation.
I agree, hypnosis wouldn’t be helpful, and it might actually be more damaging at the moment. But to use it for relaxtion is helpful 🙂 My brother is also able to hypnotise but he’s too close for me to “go under” with 🙁
The Mayo is a Godsend, I went there after 2 years of undiagnosed heart issues. I spent a week having every possible test and came home with answers. I also participated in a procedure they were studying. Not only is the facility in Minneapolis amazing but so are the business close by. I spent some time in the small shops, even picked up beautiful numbered piece of art for around 40 dollars that hangs by my bed. 🙂
A Godsend; that’s great news. And th elittle shops are a bonus, eh? x
As someone who has an anxiety disorder, these tips are great. Meditation and learning to create boundaries have helped me so much.
Thanks Pooja. I’m happy that you’ve found what works best for you 🙂
You’re very welcome and thanks 🙂
Great tips! Thank you xx
Glad you found them useful 🙂
This was where I lived for many years. Glad you’re here to help people cope!
Thanks Mitch 🙂 and glad you were able to move forward.