Self-Care Tools
Are there techniques that can help decrease stressors, increase coping skills, confidence and resilience and find solutions to problems? In addition to seeking professional treatment, there are self-care tools you can use daily to manage symptoms of anxiety.
Go for a walk. Virtually any form of exercise can act as a stress reliever, but activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly helpful. Regular exercise lowers the level of stress hormones, helps release endorphins that improve your mood and act as natural painkillers, improve your sleep quality, feelings of confidence and mood, which in turn promotes mental wellbeing.
Connect with nature. Spending time outside in nature is good for the body and mind. Natural beauty distracts us from problems, makes you feel better emotionally and contributes to physical well being by reducing blood pressure, heart rate, muscle tension and the production of stress hormones.
Journaling. If you are struggling with negative or overwhelming thoughts, write them down, keep writing until you cannot think of anything else to write, tear up the paper and throw it away or burn it. Then write new positive thoughts. Gratitude journaling may help by focusing your thoughts on what is positive in your life. A success journal, writing down successes and focusing on positive thoughts, may also help.
Listen to soothing music. The soothing power of music is well-established. It affects our emotions and can be an extremely effective stress management tool by slowing the pulse and heart rate, lowering blood pressure, decreasing the levels of stress hormones and distracting us from our worries.
Connect with friends. We live in a digital age where we can be tempted to replace personal contact with phones and computers, especially if we are feeling vulnerable. Being socially connected increases happiness, leads to better health, a longer life and helps overcome feelings of loneliness and isolation. Make a list of the people that you trust for support and make an effort to contact them regularly. Reach out and ask for specific kinds of help. Remember, your friends cannot read your mind and it is not fair to expect them to.
Just say “no.” Being selective about what you take on and saying no to things that will unnecessarily add to your load can reduce your stress levels. This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed. Finding ways to simplify can help to prevent, manage, and relieve stress, worry and anxiety.
Avoid procrastination. Procrastinating undesirable tasks takes more effort than just doing them and can lead to acting reactively, leaving you scrambling to catch up. Make a to-do list organized by priority. If you cannot get everything done, pick six items that are the most important and focus on those. Give yourself realistic deadlines and work your way down the list.
Mindfulness and meditation. Mindfulness is about paying attention to daily life and the things we typically rush through. It is about turning down the volume in your mind by coming back to the body. Some people have found that doodling or using coloring books helps them get the creative juices flowing and lets their minds take a break.
Relaxation training. Methodically tensing and relaxing certain muscle groups can help you voluntarily relax when anxiety is running high. Start at your toes and work your way up through your body to help prompt a state of relaxation.
Knowing what tools are available is a good first step when it comes to dealing with anxiety, or helping someone in your life work through theirs.
“Anxiety and Panic Attacks,” Mind for Better Mental Health, published February 2021
“Generalized Anxiety Disorder – Self-Care,” MedlinePlus, Review Date 5/14/2019
Here are today’s Wellness Wednesday Program suggestions:
