7 Anxiety Calming Actions
Do you suffer from anxiety?
You are not alone. Millions of people across the world are prescribed some type of an anti-anxiety medication, and it has only grown over the last few years during COVID.
The causes of anxiety are many. There are stressors coming from all angles, whether that be from external stressors-things like jobs, relationships, and your surrounding environment, or from internal stressors-things like underlying health conditions, diet, and dysfunction.
To truly rid anxiety from your life, you must do your best to identify, reduce, and remove as many stressors as possible. This requires careful evaluation and a plan of action for each area you can make changes in.
I understand that this is difficult and can feel overwhelming, which is why I whole-heartedly recommend reaching out for help. There are mental and behavioral therapists that can help you navigate what is possible, as well as practitioners who specialize in nutrition and lifestyle guidance.
Working with someone who can help you make these changes will create the shifts in your life that will truly benefit your mental, emotional, and physical health-which all play into anxiety.
There will always be things in our lives that we cannot control, but there are many things that we can. As you work on identifying, reducing, and removing those stressors, there are some great things you can do when you are feeling anxious, and they all involve self-care.
I know so many of you are busy. There are endless responsibilities no matter what your life looks like, but self-care is absolutely non-negotiable.
I say this so absolutely because it is true. Even if you believe there just isn’t enough time for yourself during the day, it is imperative that you make time. And the nice thing is, I’ve created a list of 7 anxiety-calming actions that you can take that require 30 minutes or less:
1. Take an epsom salt bath.
The magnesium in the epsom salt is naturally calming and will soothe your nerves. Plus a good bath is a great place to do the following action as well…
2. Download the Insight Timer app and choose one guided meditation per day.
You can find meditations that are even under 10 minutes. I know you can fit this one in! You would be amazed at how calm and grounded you can feel even with a simple 10 minute guided meditation. Guided meditations with breath-work are also wonderful, which brings me to my next tip.
3. Do the 4-2-6 breath five times.
Inhale for 4 seconds, hold at the top for 2 seconds, exhale for 6 seconds through an open, relaxed jaw and envision your stress melting away with your breath. Repeat at least 5 times or until a feeling of calm settles in. This is especially good when you need something to immediately quell feelings of anxiety. Try it with your eyes closed.
4. Try 5 minutes of EFT.
EFT stands for the Emotional Freedom Technique. It involves tapping on certain meridian points on your body while repeating a calming mantra. This has been proven to be a very powerful technique for anxiety. Do your own research to find more about this method. There are plenty of guides and videos available online.
5. Take a walk.
Sometimes movement is the best way to dissolve anxious feelings. If you can do this in nature then that’s a bonus!
6. Do a 30-minute yoga session.
Yoga has the benefit of gentle movement and breathwork. If you incorporate this as a daily practice, it will change your life. Try 30 minutes for 30 days and see how your anxiety shifts.
7. Start your morning with a solid breakfast.
Make sure it has protein, fat, and carbs to help start your day off right, and eat within 1-2 hours of rising.
I encourage you to just choose at least one per day. Whatever feels doable for you. It can be the same one every single day or you can switch it up depending on how you feel. You may think that your anxiety is at a point where these simple actions may not help, but they do. And making it a daily practice gives your body a dose of much needed soul-medicine that does wonders for anxiety.
If you are ready to make the commitment to rid your anxiety from its root, then a great place to start is by shifting your diet and lifestyle. Things like gut health and hormone balance also play a huge role in mood disorders. Nutritional therapy can help you address these important factors so you can truly start feeling safe inside of your own body. You can book a free 20 minute consultation with me with me here to explore how nutritional therapy can help you calm your anxiety for good!