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Wellness  /  July 5, 2020

Managing Anxiety: 3 Tips To Start Today

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Disclaimer: This post contains affiliate links, which means commissions are earned for qualifying purchases made through links in this post. Read more about this on my Disclaimer Policy.

Having Anxiety and living with it every single day has been a constant struggle for many people 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 that is best for you.

That being said, there are simple and easy ways to help you manage anxiety at home that aren’t expensive and can be done from the comfort of your home. 

Below, read about 3 techniques for managing anxiety you can start today!

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.

3 Tips To Help Manage Anxiety

manage anxiety

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:

  • Lavender
  • 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.

Before you start

  • Don’t start an alternative treatment plan without consulting your physician or therapist. 
  • Don’t place oils directly on the 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.

You May Also Like: DIY Whipped Body Butter Using Essential Oils

Meditation, Breathing & Yoga

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 and will for you, too!

When you start to feel agitated, stressed, or any physical effects of anxiety, try this breathing technique. You can do this at home, work, and even in a public setting. 

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
  • Breathe 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.

Yoga

Yoga is by far, one of the most versatile workouts there is. You can use yoga for after workouts, strength, stretching, and yes, anxiety. 

Before I start any yoga flow, I always make sure that I am in comfortable clothes, that aren’t too lose or constricting. This will help when it comes to breathing. 

Not sure where to start? I use Down Dog. It’s an app that walks you through several different yoga flows based on the time you want to do, and your level of difficulty. 

I also follow Nourished Natasha, and she has FREE videos on Youtube.

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manage anxiety

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.

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managing anxiety

Let’s Chat

I hope you found my strategies for managing anxiety helpful! 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?

tonyalee

Tonyalee is an avid reader, gym junkie, coffee addicted workaholic, and blogger. Be sure to follow on Twitter, Facebook & Instagram for random shenanigans.

vivaviousbibliophile.com

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Managing Anxiety: 3 Tips to Start Today
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Managing Anxiety: 3 Tips to Start Today
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Are you struggling to manage anxiety and looking for techniques that you can use while at home, work, and on the go? Here are 3 tips to help manage anxiety

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19 Comments

  • Chrissi Reads says:
    March 13, 2019 at 01:58

    Love this post. I suffer with anxiety and I’m looking into essential oils.

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  • Tanya @ Rantings of a Reading Addict says:
    March 13, 2019 at 08:07

    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.

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  • Sarah Ramirez says:
    March 13, 2019 at 11:03

    I also have anxiety. Thanks for writing!

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  • gerry says:
    March 13, 2019 at 13:50

    Most times people have no clue how to manage their anxiety.Thanks for sharing

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  • Erin says:
    March 13, 2019 at 21:52

    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!

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  • Nohora says:
    March 14, 2019 at 00:48

    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!

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  • DaLorean says:
    March 17, 2019 at 15:18

    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!

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    • tonyalee says:
      March 17, 2019 at 22:47

      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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  • Pingback: 5 Comments That Can Be Harmful to Individuals With A Mental Illness •
  • Mariam says:
    July 6, 2020 at 08:38

    I love these tips. I’ve been practicing meditation and it’s helped me a lot!
    Mariam recently posted…Law Of Attraction and Manifestation TechniquesMy Profile

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  • Cherry | It's All Cherry says:
    July 6, 2020 at 16:56

    As someone who suffers from anxiety, these are good tips to clear your mind from damaging and worrisome thoughts that plague minds like mind.

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  • Roni says:
    July 16, 2020 at 10:29

    I love these tips so much. I purchased some essential oils a while ago but still haven’t used them yet. I find journaling and other forms of writing are definitely the best for my anxiety

    Roni | myelevatedexistence.com

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  • Ashlee says:
    August 7, 2020 at 11:30

    i love essential oils to help relax. Journaling is also great. This is a great post, thank you!

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    Reply
  • Melisa says:
    August 7, 2020 at 11:34

    I love this so much! Thank you for sharing 🙂 Personally, I love lavender oil – it’s so soothing and works like a charm to calm and relax the body!
    Melisa recently posted…Hood River Lavender Farms: Day Trip from Portland, ORMy Profile

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  • Marie says:
    August 7, 2020 at 12:00

    This is so helpful! I RecentlY started usinG essential oils and lobe them! All of your suggestions are greAt!
    Marie recently posted…Summertime Treats & FunMy Profile

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  • Talissa says:
    August 7, 2020 at 12:32

    Writing is my favorite way of clearing my mind and getting any stress off my chest. Great tips

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  • Alyssa says:
    August 7, 2020 at 12:49

    These are such good ideas. I really enjoyed this read! I have recently been getting in to journaling, so I am excited to try the others as well.
    Alyssa recently posted…2020 Nordstrom Sale is LiveMy Profile

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  • Stephanie says:
    August 11, 2020 at 17:32

    I truly need to get better at journaling, because I’m quite good at practicing the other methods for helping my anxiety, but I’ve really lost touch with writing down my thoughts and feelings. I need to get back to that. Thanks for the reminder!

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  • Lauren says:
    August 28, 2020 at 06:00

    Writing is very helpful for my anxiety, being able to write down my thoughts and worries. Thank you for Sharing this post.

    Lauren | http://www.bournemouthgirl.com

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