10 Ways To Take Care Of Ourselves When Dealing With Anxiety
Vanessa Heartfelt is supported by its readers. I may earn a small affiliate commission when you buy through links on this website, at no extra cost to you. Learn more.Life is indeed beautiful, but it can also be chaotic, with unexpected challenges that can knock us off balance.
Surrounded by numerous responsibilities and expectations, we can easily get overwhelmed by even the smallest things, no matter how hard we try to stay on track.
These feelings can significantly impact our daily lives.
However, it’s important to remember that support is available if we reach out for it. There’s no shame in seeking help when we need it most!
Anxiety affects everyone, from children to adults, and it’s important to recognise that we all experience it at some point in our lives.
Lately, I’ve been reflecting on how I respond to certain situations, and I've realised it often comes down to how I manage my emotions.
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I’m a sensitive and empathetic person, with a lot of love and care in my heart.
But, when too much is demanded of me or thrown my way, it stirs up a whirlwind of emotions inside me.
Navigating these feelings isn’t always easy!
Sometimes, I find myself feeling overwhelmed or anxious, trying to balance my own needs with the expectations of others. It’s a constant learning process of self-awareness and self-care.
Despite the challenges, I’ve learned to recognise when I need to step back, take a deep breath, and prioritise my well-being.
Whether it’s through mindfulness practices, seeking support from loved ones, or engaging in activities that bring me joy, I’m finding ways to manage anxiety and cultivate resilience.
What Is Anxiety?
Anxiety is a natural emotion that everyone experiences from time to time.
It’s that uneasy feeling you get when you’re worried or stressed about something specific, like an upcoming test, a job interview, or a big event.
Here are a few key points to understand about anxiety:
What It Feels Like: When you’re anxious, you might feel restless, irritable, or on edge. It can make your heart race, cause sweating, or make it hard to catch your breath. Sometimes, you might feel like your mind is racing with worries that are hard to shake off.
Common Triggers: Anxiety can be triggered by various things, like deadlines, social situations, or even uncertainty about the future. It’s different for everyone, and what causes anxiety for one person might not bother another.
Types of Anxiety: There are different types of anxiety disorders, such as generalised anxiety disorder (GAD), social anxiety disorder, panic disorder, and specific phobias. Each type has its own set of symptoms and challenges.
Managing Anxiety: It’s important to learn how to manage anxiety so it doesn’t interfere too much with your daily life. Techniques like deep breathing exercises, mindfulness meditation, regular exercise, and talking to a therapist or counsellor can all help.
A Personal Reflection
When I look back on my own experiences, I can usually recognise when I’m having an anxiety attack.
It typically starts when I find myself fixating on a situation—whether it’s tackling a new task or being in a challenging position.
As I dwell on the situation, it often leads to a headache that can escalate into a migraine. Alongside the migraine, I start feeling nauseous and my chest tightens.
These physical symptoms often culminate in me becoming physically ill.
The whole experience leaves me feeling drained, exhausted, and eventually tearful. At this point, I begin to shut down emotionally and mentally.
By “shutting down,” I mean my mind starts drifting in and out of thoughts, I lose focus, and I become indecisive.
All I want is to take a break from everything and curl up!
Now that I’m aware of this pattern, I know what steps I need to take to break free from it.
Carrying on with my experiences of anxiety, as I mentioned above; I know what the triggers are and how it has an affect on my mind and my body.
So what do I do, to alleviate it? Here’s 10 tips I use to help me in those tough moments…
10 Ways To Take Care Of Ourselves When Dealing With Anxiety
1. Practice Deep Breathing
Engage in deep breathing exercises like diaphragmatic breathing or the 4-7-8 method. These techniques help calm your nervous system, reduce stress hormones, and promote relaxation.
2. Stay Active
Regular physical activity is crucial for managing anxiety. Exercise releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, swimming, or yoga are excellent choices.
3. Limit Caffeine and Alcohol
Both caffeine and alcohol can exacerbate anxiety symptoms. Consider reducing your intake or avoiding them altogether, especially if you notice they contribute to feelings of restlessness or nervousness.
4. Get Enough Sleep
Quality sleep is essential for mental health. Establish a consistent sleep schedule by going to bed and waking up at the same time each day. Create a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it's time to wind down.
5. Eat a Balanced Diet
Fuel your body with a nutritious diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods, as they can negatively impact your mood and energy levels.
6. Practice Mindfulness and Meditation
Incorporate mindfulness practices into your daily routine to help manage anxiety. Meditation, guided imagery, or mindfulness apps can help you stay grounded in the present moment and reduce racing thoughts.
7. Connect with Loved Ones
Social support is vital for mental well-being. Spend time with supportive friends and family members who make you feel valued and understood. Share your feelings openly with them—they can provide emotional comfort and practical advice.
8. Limit Exposure to Stressors
Identify and minimise exposure to stressors that contribute to feelings of anxiety. This may include setting boundaries with work or personal commitments, managing time effectively to prioritise tasks, and learning to say no when necessary. Limit exposure to negative news or social media content that can evoke feelings of fear, worry, or helplessness.
9. Listen to Music
Music has a powerful impact on mood and can be a valuable tool for managing anxiety. Listening to calming music or your favourite tunes can evoke positive emotions, reduce stress hormones, and promote relaxation. Create playlists of soothing music or songs that uplift your spirits to listen to during moments of anxiety or as part of your daily routine to enhance well-being. I personally love listening to In The Room, by Maverick City Music | Naomi Raine | Tasha Cobbs Leonard. It just reminds me; that everything I am going through is temporary and wherever I go and whatever I am feeling, I am never alone.
10. Seek Professional Help
If anxiety significantly impacts your daily life or persists despite self-care efforts, seek support from a mental health professional. Therapists, counsellors, or psychologists specialising in cognitive-behavioural therapy (CBT), mindfulness-based therapies, or other evidence-based treatments can provide personalised strategies to manage anxiety effectively.
NOTE: You can read more about anxiety and the support that is available, on the NHS website.
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Final Thoughts
Even in the midst of anxiety, remember: you’re braver than you think!
Sometimes, all it takes is a deep breath and a moment to collect yourself.
Navigating through anxious moments can feel like walking a tough path, but with each step forward, celebrate your progress—let yourself smile and laugh—it’s a celebration of your strength and resilience.
And Remind yourself often: you are amazing, you are great, and you are here to thrive, despite any challenges anxiety may bring.
