5 Ways to Fight Anxiety From Your Own Home
Aug 07, 2019
Anyone looking for resources about how to help alleviate anxiety is going to find a lot of information about anxiety
counseling. What one may not find a lot of information about is how
to reduce your own anxiety. Whether you are in between visits with a
counselor or are tackling your anxiety individually, some basic coping
mechanisms are always helpful to know.
1. Call or Text a Hotline if You are in Crisis
You may not be up for or able to visit a therapist, and that is OK. There are anonymous volunteers that run hotlines that you can call when you need someone to talk you through a tough situation. PsychCentral's extensive list of phone numbers includes hotlines in the U.S. and U.K. that can be used in times of distress. For those who may not want to make a phone call, the Crisis Text Line is available 24/7 at 741741.
For some, it can help to keep track of your daily thoughts and feelings. Whether you want to use a chart or numbered scale to rate your mood or you want to write down what is worrying you, a journal can help you get out some of the feelings you've likely been keeping in and can help you notice patterns in your mood. Journaling helps you put your feelings somewhere permanent so your brain won't spend as much time trying to remember what it is that's causing you anxiety.
A lot of people try stream of consciousness writing, which is simply directing your thoughts onto paper without care for spelling, grammar, or the like. Even just a few minutes of jotting down your mental chatter can calm it down quite a bit.
No matter your skill
level, you can try yoga in your own home with a quick trip to the
Internet. Plenty of yogis post tutorials online, and you may be able to
find a class to live stream.
Yoga's focus on the breath naturally makes your breathing slow down, which reduces a significant physical symptom of anxiety. Sometimes just relaxing physically can help your mind get to a place of relaxation too.
4. Make A Plan
This is an incredibly helpful tool for sufferers of panic attacks, as it can be extremely difficult to help yourself when your mind is in a place of anxiety or panic.
Have a few emergency contacts: friends or family you can call when you feel like you are going to have a panic attack.
Give yourself a list of simple things to do to calm yourself down, such as walking around the house for five minutes or slowly sipping a cup of water when you're feeling a bit better.
5. Positive Distractions
Anxiety stems from thoughts, so distracting yourself can definitely help you not focus on the thoughts that are causing you trouble. Call a friend, clean your bedroom, or make yourself an extra special lunch.
A lot of the best distractions involve at least a bit of activity to engage your brain, so try not to turn to Netflix next time you want to zone out (try reading instead). Remember to keep it positive, because negativity can and will lead to more anxiety.
Don't hesitate to contact us for more information
on anxiety therapy and effective coping skills.