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Basic Tips for Anxiety
Originally Published 3/5/2024
Techniques to Help with Anxiety
1. Coping Tips for Anxiety
- Deep breathing exercises
- Low impact exercise, such as walking, yoga, tai-chi
- Grounding techniques
- Focus on the present
- Try to step out of the situation even for a short time
- Listen to music
- Get a massage
- Learn relaxation techniques
- Rest and sleep are important
- Eat healthy
- Spend time in nature
- Think of a happy memory
- Try to relax your mind
- Learn your triggers
- Visualization Techniques
- Meditation
- Minimize alcohol and recreational drugs
2. 333 Rule to Help Anxiety
- Name 3 things you can see
- Identify 3 things you can hear
- Move 3 different body parts
3. Visualization Technique for Anxiety
- Find a safe and relaxing environment
- Eliminate any distractions, such as phones, televisions and even pets
- Have a quiet environment where you aren’t disturbed
- Remove any heavy jewelry
- Wear comfortable clothing
- Either sit or lay down in a comfortable position
- Start with a deep breathing technique, if you physically can
- Close your eyes and let go of any tension
- Let go of any negative thoughts
- Relax your body and mind
- Visualize a beach scene or a field of wildflowers, whatever you find calming and tranquil
- Try to do for 15 minutes if possible
4. Discover What is Causing Your Anxiety
- Diet
- Nutrient deficiencies
- Lifestyle
- Overthinking
- Chemical sensitivities
- Food sensitivities
- Lack of sleep
- Stress
- Personal situation or issues
- Hidden illnesses, such as thyroid disease
- Financial problems
- New job
- Upcoming test
- Medication side effects
5. Self-care is Important to Help With Anxiety
- Engage in regular exercise
- Get enough sleep
- Maintain a healthy diet
- Practice mindfulness
- Connect with others
- Take breaks
- Journaling
- Breathing exercises
- Walk in nature
- Limit alcohol and recreational drugs consumption
Sources Used:
- Healthline, 333 Rule for Anxiety, accessed March 4, 2024.
- National Institute of Mental Health, Guided Visualization: Dealing with Stress, accessed march 4, 2024.
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