Anxiety can be scary and difficult to deal with. Even minor experiences can bring on helplessness or feeling like you have lost control.
These fifteen remedies are helpful ways to manage situational anxiety or panic attacks.
If you have a separate quite space to go to, make use of it for the amount of time that you need. If there isn’t a place for you to go, try accepting distractions and noises around you as bringing you into deeper meditation.
2. Calming teas
Chamomile, lavender, ylang-ylang, rose, bergamont, and sandalwood are known to be relaxing. When you find the one that works for you, try finding shower products, lotions, or candles in that scent to help you more frequently.
4. Relax with water
Relaxing in water can be a great anxiety helper. If you only have a few minutes, splash warm water on your face and neck.
Breathing slowly can relax your nervous system. If slowing your breath on your own is difficult, try counting slowly and alternate breathing in and out with even and odd numbers.
6. Clear your schedule
If something on your busy schedule can wait, push it until later or to another day to feel less pressured. Give yourself the opportunity to relax and have time for yourself.
Energy is being sent through your body and exercise can be a positive outlet for that energy. Walking, dancing, or working out at the gym can release endorphins and help you return to a calm state.
8. Head outside
Connect with the world outside by walking, swimming, or doing any activity you enjoy. Sunlight and fresh air can help you settle down.
Try pressing lightly behind your ear where your jaw begins or gently pinching the skin between your index finger and thumb.
Think of how your body is trying to help you. Accept when your body wants to fight real or perceived danger. When the danger is gone, remind your mind that you are safe and the danger is over.
Reaching out to someone you can trust can be difficult when dealing with anxiety, but know that people want to help. Ask for help when you need it and allow others to help you.
Listen to relaxing music or sing along to your favorite songs. Singing is an active way to regulate your breathing.
Reading a book is a way to bring you out of a stressful situation and into another world. Read to yourself or listen to an audiobook.
Talking about what’s going on in your mind is a great way to release negative or confusing thoughts. Find someone to talk to who understands what you need. A solution isn’t always necessary, but just getting it off your mind can help.
15. Do something you love
Watch your favorite show, eat a food you’ve been craving, or treat yourself to something nice. Show yourself love to help focus on the positive.