Anxiety is like that uninvited guest who shows up when you least expect and overstays its welcome. Sometimes it feels like a flutter in your chest, other times like a storm in your mind. Regardless of how it shows up and what triggers it, anxiety can really throw us for a loop. The next time you find yourself feeling anxious, try one of these simple strategies to help you reclaim your inner peace.
1. Master your breath
Ever notice how your breathing changes when you’re feeling anxious? Anxiety has us breathing shallow and fast – the exact kind of breathing we would need in order to get us to safety in a dangerous situation. But when anxiousness strikes because of mental stressors, slowing down and deepening our breath – particularly the exhale – can help to communicate to the body that it’s safe. Try 4-7-8 breathing: Inhale slowly through your nose for 4 seconds, hold that breath for 7 seconds and then slowly exhale through your nose for 8 seconds. Doing this a few times can really change the game by calming your nervous system.
2. Mindful movement
Physical activity can be therapeutic. Restorative yoga, in particular, combines gentle physical poses with mindful breathing, making it an excellent choice for anxiety relief. The gentle movements and stretches can help release the tension that accumulates during periods of ongoing stress. If yoga isn’t your style, even a walk around the block, along the beach or through a local park can help clear your mind and reduce stress hormones.
3. Digital detox
Our devices – with their regular rings and pings and easy access to social media – can drive up anxiousness and a digital detox can serve as a much needed break from the stress of constant connectivity. By setting aside specific times to unplug, you give your mind a chance to rest and recharge, reducing overall anxiety and improving focus. Consider implementing “tech-free zones” or times at home, where all family members agree to put away digital devices. This not only cuts down on the distractions but also fosters better relationships and communication.
4. Soothing herbs
Certain soothing herbs are celebrated for their calming properties. Chamomile, for instance, is well-known for its gentle sedative effects, making it a popular choice for easing into a peaceful night’s sleep. Lavender, whether inhaled as an essential oil or enjoyed in tea, is another go-to herb that can help reduce anxiety and improve sleep quality. Lemon balm is often used to relieve stress and boost mood. Its mild sedative effects can make it a great option for those looking to calm nerves without significant drowsiness. Withania, also known as ashwagandha, is prized in Ayurvedic medicine for its ability to stabilise the body’s stress response, thus enhancing resilience to physical and mental stress. Magnolia has components that can modulate the activity of certain neurotransmitters in the brain, promoting relaxation and reducing anxiety. These herbs can be consumed in various forms such as teas, essential oils for aromatherapy, or as tinctures and supplements, providing a natural way to support your nervous system and encourage calm.
5. Connect with nature
A growing body of research underscores the health benefits of spending time in nature, particularly for mental health. One particular study found that spending at least two hours per week in green spaces, such as parks or other natural settings, significantly boosts both physical health and psychological wellbeing. The frequency of visits doesn’t seem to matter as much as meeting the two-hour threshold; those who don’t achieve this don’t appear to experience the benefits. Regular exposure to nature has been shown to reduce blood pressure and stress hormones, enhance immune function and improve mood, self-esteem and anxiety levels. This underscores the vital role that nature plays in our overall health and how it can be a natural tonic for anxiety.
