Try to recognize if your mind wanders during your exercises so you can refocus on your breathing again. When you exhale through your mouth, make a conscious effort to rest your tongue on the lower palette of your mouth. This mimics the state of your body when it’s at rest, so it triggers the parasympathetic part of your nervous system, which has a calming effect. [2] X Expert Source Rebecca Ward, LMFT, SEP, PCC, MALicensed Therapist Expert Interview. 29 May 2020.
To help you picture your thoughts better, imagine that they’re buses that come and go through your head. You can either get on a “thought bus” and ride out your anxious feelings, or you can recognize them and let them pass.
For example, if the company you work for is going out of business and you’re losing your job, realize that you can’t change anything about your current position. Instead, focus on things you can control, like improving your resume and looking for a new job.
For example, rather than thinking about having a 5-page essay due in 1 month, you may instead set goals to research and outline in the first week, write a page each day the second week, and then use the last 2 weeks to edit and revise. Do what tasks are the most important first so you have easier and more manageable tasks at the end.
Writing your feelings in a journal allows you to look back at how you handled similar situations so you recognize they aren’t as stressful as they may seem.
If you just want to vent, you can ask the person, “Hey, do you mind if I get something off my chest for a few minutes?” or “Is it alright if I vent for a little while?” You can also find an anxiety support group to discuss and manage your anxiety with other people going through similar situations.
For example, if you get anxious in large crowds, start by spending time around smaller groups of people. Then start going to bigger events with a friend or a group of people so you have people to support you. Over time, you may start feeling more comfortable in crowds by yourself.
Exercise can boost your serotonin levels, which naturally improves your mood so you don’t feel as stressed. Make a workout routine so you can follow a schedule, which may also help reduce your anxiety.
Avoid having caffeinated drinks since they can make you feel more stressed or anxious. Try meal prepping so you have a week’s worth of meals planned ahead of time. This can eliminate the stress or anxiety of finding something to eat.
Avoid using your phone or looking at screens right before going to bed because they can make it more difficult to fall asleep.
Look for guided meditations online if you have trouble meditating on your own.
You may also have a glass of chamomile tea to feel relaxed. You can buy chamomile essential oils online or from your local pharmacy. Chamomile contains compounds that are attributed to reducing anxiety and helping people sleep.
Passionflower may cause dizziness, drowsiness, or confusion. Passionflower has anxiolytic properties, which means it naturally decreases anxious feelings. Do not take passionflower while pregnant as it may induce contractions.
Ginkgo biloba may help stimulate serotonin production, which helps improve your mood so you don’t feel as worried or anxious. Talk to your doctor before starting any supplements to see if they have any interactions with other medications you’re taking.
You can buy lysine from your local pharmacy.
Kava is a plant from the South Pacific that helps release dopamine, which makes you feel happier, and eases anxiety symptoms.
Give your doctor a full list of any medications or supplements you are currently taking, including over-the-counter medications, prescription medications, and vitamins or dietary supplements. Talk to your doctor about any physical health conditions or concerns you may have since these can affect what types of supplements you can safely use. Get emergency medical care if you have symptoms of a severe allergic reaction while taking a supplement, such as difficulty breathing or swallowing, a rapid heartbeat, fainting or lightheadedness, nausea and vomiting, or swelling of your face, lips, tongue, or throat.
You should also see your doctor if your anxiety is causing you to feel depressed or hopeless, you are struggling with substance abuse problems, or you have any other mental health concerns or issues. Persistent stress and anxiety can contribute to physical health issues, such as heart problems or digestive problems. Let your doctor know if you’re having other symptoms along with anxiety. Possible treatments for anxiety include counseling, medications (such as antidepressants and anti-anxiety drugs), and lifestyle changes. Many people do best with a combination of treatments.
If you live in the U. S. , you can contact the 988 Suicide and Crisis Lifeline by calling or texting 988. If you can’t make a call, you can also chat with crisis counselors online at https://suicidepreventionlifeline. org/chat/. Another option is to text HOME to 741741 to chat with someone at the Crisis Text Line.
