How I Manage My Anxiety

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Having Anxiety and living with it every single day has been a constant struggle for me for years. I call it an INVISIBLE CONSTRICTING BAND. You can’t see it, but you can feel it. And it will slowly squeeze until you can’t breathe.

Figuring out WHY I was feeling the way I did, making the decision to be seen by a provider, and make all the necessary lifestyle changes and start treatments were a whole NEW struggle. But it was the best thing I did for myself. I want to share a few things I did to help me manage my own anxiety. 

Since there are several different types of anxiety, and different levels of severity, seeing a professional is necessary to find the level and type of treatment is best for you.

These 3 tips can be adopted and started today, with little to no cost, but with so much ease in mind.

Disclaimer: I am not a therapist or physician. None of the suggestions below should be taken as medical advice, and should not be used to replace existing treatment plans.

Essential Oils

Essential Oils* are AMAZING. Aromatherapy is a natural alternative medicine that can be used in conjunction with medicinal treatment. They’re easily accessible and reasonably priced. When used correctly, these are a great addition to your treatment. I also use these as a treatment for my migraines, and use them to make lotions and body creams as well.

Common oils used for anxiety:

  • Lavendar
  • Bergamot
  • Chamomile
  • Ylang ylang
  • Patchouli
  • Lemon Balm
  • …and so many more

Here are some ideas on where to start and how to use:

  • Place a few drops of lavender* in a bath, lay back and relax taking deep breaths through your nose.
  • Dilute Lavender, Bergamot, or Chamomile into a carrier oil* and rub on pressure points.
  • Place a few drops on the inside of your toilet paper roll in your bathroom.
  • Place a few drops in a diffuser.
  • Purchase, or make, creams or lotions made with essential oils.
lavender oil

Before you start

  • Don’t start an alternative treatment plan without consulting your physical or therapist. 
  • Don’t place oils directly on skin. They MUST be diluted. 
  • Do start one oil at a time. 

What I recommend

This 6-pack starter* it is a great place to start. It contains my go to: lavender and peppermint. I would also purchase a carrier oil to dilute if you want to apply to your skin.

This post contains affiliate links. Commissions are earned for purchases made through links in this post.

Meditation & Breathing

I believe, meditation is hard for those that live with Anxiety. I am one of them. It takes a lot for me to calm my mind, then quiet my mind, and keep it that way. That being said, the ability to just sit and breathe deeply with calming music or even no background noise, has done wonders for me mentally. 

When I get agitated, feeling stressed, or feeling the physical effects of my anxiety, I take a break from what I am doing and breathe. I do this at work, at home, even in public settings doing everyday things. I recently heard a wellness coach talk about the 4/7/8 technique. After trying it, I realized this is what I needed. It’s really been a game changer.

the 4/7/8 technique

  • Sit up straight with your hands at your sides, or on your knees
  • Slowly breathe in through your nose for 4 seconds.
  • Hold that breath for 7 seconds
  • Breath out for 8 seconds through your mouth.

I do this 2-3 times, usually twice a day and then when going to bed at night. 

Writing

Writing in a Journal

This worked for me in two different, yet equally important, ways. First, when I couldn’t pinpoint exactly what was making me anxious, or what emotions were making me feel certain physical symptoms of an attack, I wrote it down. I did this for a week (and continue to do so), and it changed a lot for me.

Try it out! Get yourself a Notebook* or Journal*, write down:

  • What you were doing/What was going on
  • How you felt
  • How long it lasted
  • Other specific notes you feel may be important

At the end of the time, you’ll have all the data and a good foundation for finding out a small way to make changes to feel better. I can’t recommend this enough and stress it’s the importance of knowing what could trigger your symptoms.

I’ve been having my oldest so this to figure out what NOT SO OBVIOUS things are causing his anxiety, too.

I also write to release strong emotions, or about hard to discuss topics. I don’t do this instead of dealing with those things, but getting that first bit out and rereading it later can give you a new perspective. Also for me, if I write it down I feel a release; the topic won’t consume me as much and I feel immensely better.

*Affiliate Link

Let’s Chat

  • Have you tried any of the above? Have they helped you?
  • What are some things you do to ease your Anxiety that I didn’t mention?

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8 thoughts on “How I Manage My Anxiety

  1. Tanya @ Rantings of a Reading Addict

    I need to make the time to meditate. I used to do it a long time ago and I think it helped. I had to have a special place to do it though, and I don’t have that in this house. I also used to journal. It does feel like a release to get it all out. I kind of do that with my therapist now, but it would probably be good to journal instead of bottling things up all week to wait until I talk to her. Great post, it’s good to see this topic.

  2. Erin

    These are great tips! I definitely love to journal and have been doing yoga to help relieve anxiety, but I would love to incorporate more essential oils. Thanks for sharing!

  3. Nohora

    I can totally relate to what you’re going through, I suffer of panic attacks and it’s a real struggle. Until now I tried only to keep a journal where I write down everything that goes through my mind. Thanks for sharing your tips with us!

  4. DaLorean

    Totally correct that it’s hard for those of us with anxiety to practice meditation! I have tried and tried to do meditation and my mind can’t slow down enough for even longer than 5 seconds! (Same thing with yoga. Doesn’t calm me at all thanks to my anxious mind!) I talk a little about meditation in my post https://www.silverjasmine.com/10-natural-remedies-for-anxiety/

    I am going to try the 4/7/8 technique, though. I haven’t heard of that one. And I’m willing to try anything!

    1. tonyalee

      I have a love for yoga because of stretching but it doesn’t really calm my mind like it does for others. It helps though for sure!

      I love that breathing technique, it helps so much.

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