What is anxiety?
Anxiety is a natural feeling many people experience from time to time and is a normal reaction to overload and stress, but once this becomes extreme and disproportionate it can start to interfere with your daily life.
Physical symptoms of anxiety can range from muscle tension, trembling, and headaches which can worsen to increased heart rate, stomach discomfort, and difficulty sleeping.
Behavioural symptoms of anxiety include a lot of avoidance, which can be avoiding certain situations, social interactions, and difficulty making decisions. This can also include engaging in safety behaviours for example avoiding leaving your home and repetitive behaviours of hair pulling or teeth grinding.
Psychosocial symptoms of anxiety can start with extreme worrying, avoidance, and fear but can convey irritability, trouble concentrating, and racing thoughts.
If you feel yourself beginning to experience any of the symptoms above it is important to request help.
So, what can you do to lighten this feeling of anxiety? Don’t fear, we’ve provided 10 self-soothing guidelines below.
10 ways to self-soothe when anxiety takes over
1. Let’s begin with deep breathing
Paced breathing is the best thing to start with, allow yourself to practice deep breathing exercises this will help in releasing muscle tension and slowing down your heart rate.
2. The importance of a simple walk
Though you may not think it makes much of a difference walking helps in reducing your anxiety it allows you to ground yourself with the nature around you and clears your head.
3. Escape into another world
Reading is a great way to distract your mind from anxious thoughts and find yourself in the languages and worlds of others.
4. Your best playlists
Music can help in relaxing and reducing anxiety, so find your best playlist and give yourself some time to relax and listen.
5. Be positive and manifest
Writing down and also repeating positive affirmations can benefit in reframing negative thoughts.
6. Hot Baths (because who doesn’t love one)
A hot bath is one of the best ways to help you relax your muscles and reduce tension, so once a week fill your tub and light some candles because you deserve it!
7. See your pals
Everyone needs someone to talk to, and talking with someone you trust can help you progress and feel less detached from the support.
8. Grab your pen
Grabbing a pen and notebook to write down your thoughts and feelings can help your brain feel more light and also process them.
9. Find your creative side
Finding a creative activity can help you to focus your attention and reduce thoughts and also symptoms of anxiety.
10.Mindfulness is key
Mindfulness can benefit you in focusing your attention on the current moment, so try practicing this.
“Worry often gives a small thing a big shadow.” - Swedish proverb
A word from Ambimind
Though at times you may feel alone, you aren’t, there is never any shame in struggling and it is okay to talk about not being okay, you can reach out to Ambimind for further help.