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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
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:
- Ylang ylang
- 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 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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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.
Get a printable download of 25 FREE writing prompts
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 is an avid reader, gym junkie, coffee addicted workaholic, and blogger. Be sure to follow on Twitter, Facebook & Instagram for random shenanigans.