Here are 10 ways to cope with anxiety.
I have been diagnosed with an anxiety disorder myself and these are some of the things that I do to bring peace to my anxious mind.
DISCLAIMER:
As always, I am not a doctor so please do not try anything without first talking with your doctor/therapist/psychiatrist.
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I hope and pray that this post helps you in some way.
God bless.
1. Prayer
According to the “National Center for Complimentary and Integrative Health” in a 2014 literature review of 47 trials in 3,515 participants
suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression.
Prayer could be viewed as my version of meditation.
Talking to God when I am anxious helps to calm the nerves and helps me gather a fresh perspective on things that are stressing me out.
2. Deep Breathing Exercises
Along with prayer, I like to use some deep breathing exercises like square breathing.
With “square breathing” you breathe in for 4 seconds, hold it for 4 seconds, and exhale for 4 seconds.
This can help to get the endorphins going and can help keep you from having a panic attack.
3. Bible Reading
When I am anxious or depressed, I love to read through the Psalms.
Some other scriptures that really help me are John 16:33, John 14;27, and Matthew 28:20.
If I feel like I’m going to have an anxiety attack, I will repeatedly quote these scriptures to myself until I calm down.
Be sure to check out these scriptures that can help bring peace. If you are not religious, try reading your favorite book, or doing a crossword puzzle
4. Music
They say “music is to the soul what words are to the mind”.
Music has the power to help those with Alzheimer’s come back to reality.
I don’t have time to go into all the details, but I suggest you do some research on it (it is fascinating!).
Music has the power to heal.
When I’m anxious, I love to put on some Casting Crowns or other worship music to help me fight through the anxious feelings.
5. Blogging/Journaling
I put these two things together because while they are each a different medium, they’re both ways to get your feelings out.
I have arthritis in my hands so sometimes writing in a journal can be difficult but I can use my blogging platform to get my thoughts out to others.
It’s important we do not hold our feelings in.
Find a way to express your feelings and get them out whether it’s blogging, making videos, writing, or just finding a listening ear to talk to.
Want to journal but don’t have one? You can find a journal HERE.
6. Spending Time on a Hobby
For me, painting is a good way to get my mind off of whatever is making me anxious.
Painting provides a way for me to use my imagination, and focus on good thoughts as opposed to thoughts that can make me anxious.
For me it’s painting but maybe for you it’s stamp collecting, reading, or another hobby.
Whatever it is you do as a hobby, make sure it is something you enjoy and make sure to carve out time to do it.
7. Exercise
Now I realize some of you might have chronic pain or other physical problems that can make exercise difficult but it is still important to try to get some physical activity in.
Studies show that a 10 minute walk can do as much to improve anxiety and depression as a 45 minute workout (Source).
It doesn’t take much to be effective and one study showed that those who exercised were 25% less likely to develop a depression or an anxiety disorder over the next 5 years (Source).
8. Bath/Shower
I always say that I do my best thinking while I’m in a nice hot shower or bath.
Good hygiene is something that we all should be practicing daily anyway but add some candles, some bubbles, some music, and dim lights and something that is a chore can suddenly become self-care.
If you’re anxious fill the tub and enjoy a nice, long, relaxing soak.
I love a hot bath with Epsom Salt myself. Nothing like a thing of Epsom salt to relax both my mind and body.
9. Chamomile Tea
A nice warm cup of chamomile tea is a great way to calm the nerves.
The tea is warm so you suddenly feel cozier (at least I do).
Not to mention, it can help you fall to sleep gently. That way you can sleep through the anxiety instead of having to face it.
10. Melatonin
If I don’t feel like fixing chamomile tea, I will take some Melatonin.
Melatonin is something that your body produces naturally.
If you have insomnia or you are too anxious to sleep, take a Melatonin just before bed and you will be in dream land before you know it.
Beware though, some people say it causes them to have weird dreams.
Not that that is a bad thing as long as it is a dream and not a nightmare 🙂
Conclusion
So these are my 10 ways to cope with anxiety.
Do you have a way that you cope with anxiety that is not listed here?
If so, post it in the comments below!
Again, just a reminder that I am not a doctor and please speak with your doctor/therapist/psychiatrist before starting any supplement.
Your words are heartfelt and I love the practical ideas. Thanks for sharing what works for you – it’s inspirational!
love the tips you share ♥ oh did you try Verbena it good also to calm down
I have never tried that before but I may do that, soon!
I was diagnosed with anxiety disorder few years ago and these tips really hell
Thanks for these tips. Whenever I feel anxious and irrationally worrying, I try very hard to pull away by asking myself why I am being anxiois and if worrying will do me any good. I find that it clears my head most of the time.