Mental Health

How To Calm Anxiety: 10 Ways To Lessen The Symptoms Of Anxiety

April 27, 2020
mental health

Anxiety can be scary. It’s hard to predict when anxiety will hit you and how it will present itself in that moment making it hard to control. In times like this, it’s natural to be feeling a little anxious and I imagine a lot of people are experiencing symptoms for the first time. It’s important that we keep an open and honest communication about our mental health during difficult times like this.

Please note that I am not a mental health professional and this should be taken as advice only. If you are having overwhelming mental health worries you should talk to a mental health professional. Another thing to note is that not every technique will work for everyone, often you have to try and test techniques before you find the one that works for you. I hope this helps you in some way.

1. Count 10 Things Around You

This helps you remain grounded in the room. Whether it’s naming 10 brown things near you or 10 things beginning with the letter S this is an effective way of bringing you back to earth.

2. Avoid Alcohol

A lot of people use alcohol to mask their anxieties, but this is not the correct thing to do. Alcohol can actually make you feel lower and more anxious, and although good every now and then for a good time is ultimately a bad thing if you’re experiencing high anxiety.

3. Talk To Someone

This could be a therapist, a friend or a parent. It’s important to talk to someone who understands the situation that you’re inand can sympathise with the feelings you’re experiencing. It will not only make you feel less alone, but also provide vital support during hard times.

4. Put The Phone Away

Turn your phone off. Put it away and take some time in the real world. Bring yourself back to earth and avoid the social media world that will only make you more anxious. Grounding yourself is a great way to lessen the anxiety symptoms and putting your phone away is a good first step.

5. Exercise

I know. It’s the last thing on your mind when you’re feeling anxious, but it does help. Whether it’s going for a walk, using your exercise bike or doing a fun dance workout, exercise is proven to help lessen those anxious feelings and make you feel great.

6. Breath

Teach yourself some breathing exercises. When you’re feeling anxious sometimes it can feel like you can’t breathe, however, if you use breathing exercises it will help you control both your breathing and your thoughts. Once you’re focussed on your breathing everything else seems to feel a little easier.

7. Have A Lie Down

Having time to yourself can make the world of difference, which is why I actually recommend going for a quick lie down if you’re feeling anxious. It’s the perfect time to play games on your phone or watch soothing videos. The comfort of a blanket can help you feel better.

8. Eat Something

We get so wrapped up in the rest of our activities that sometimes we may forget to eat. If you begin to feel anxious, grab a bite to eat. The act of cooking will distract you and help you feel a bit better and once you’ve eaten your mood may have levelled out.

9. Be Positive

This is so much easier said and done, I know, but being positive and talking yourself up instead of down can make the world of a difference. If you tell yourself every day that you can make it through the day and feel better then you’re more likely to actually feel better, it’s psychological.

10. Avoid Caffeine

Caffeine may give you a slight elated feeling when you first drink it, but eventually the effects wear off and you feel bad again. Coffee can make anxious people feel on edge. If you are a large caffeine drinker, don’t give up immediately because you will probably experience withdrawal symptoms, so take it one day at a time – one less coffee per day.

So those are my 10 tips for reducing the symptoms of anxiety. I hope they can help you in some way and if they don’t then keep trying other methods such as meditation, ASMR, CBT etc. Do you have any other methods you’d like to share? Please comment them below.

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14 Comments

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  • Reply lifestyleseason June 5, 2020 at 10:35 am

    Amazing post! Thank you for this! It’s very useful!

  • Reply Two Tickets To June 5, 2020 at 10:38 am

    Great tips, and really important with everything that’s going on. Completely agree with all of them. It’s amazing the impact that a few minutes of deep breathing can have, and turning the phone off for a while always helps! Thanks for sharing!

    • Reply Jodie Paterson June 5, 2020 at 10:39 am

      It really is amazing what breathing techniques can do for us! Even using counting as a method can be so effective.

  • Reply Unwanted Life June 5, 2020 at 11:22 am

    Anxiety is a right pain in the rear, and because mine causes psychotic episodes, a lot of the grounding tricks to manage it have the opposite effect on me. The most significant tip from your list is probably to not drink alcohol to manage your anxiety, as that may work in the short term, it won’t in the long term and can not only make your anxiety worse, but also runs the risk of becoming alcohol dependant

    • Reply Jodie Paterson June 5, 2020 at 11:30 am

      Yes, I know a lot of people who have become alcohol dependant due to anxiety and it’s horrible.

  • Reply Unwanted Life June 5, 2020 at 11:34 am

    I went through uni having to drink in order to attend myself, then I decided to engaging in all my self soothing techniques, and just learn to ride my anxiety wave unchallenged. Best (althought difficult) decision of my life

  • Reply Adam June 5, 2020 at 12:03 pm

    10 ways that I use, some not often enough to be honest, it’s so important to try and be in control of your anxiety, the best you can.

    • Reply Jodie Paterson June 5, 2020 at 12:12 pm

      It is really important, but it can be hard. Thanks for commenting πŸ™‚

  • Reply Jerry June 22, 2020 at 9:13 am

    Thank you so much ma’am πŸ™‚ I tried using some of these techniques and they worked really well for me !! I was able to brace my anxiety and felt really better …. Thank you again

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