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Tips on How to Get Rid of Anxiety

Updated on December 28, 2018
Anne Carr profile image

Anne is a writer and teacher with a passion for self-expression and publishing.

The Panic

If you struggle with anxiety or a mental health disorder, you know what it feels like to have an anxiety attack. Your heart is racing, you feel distanced from the world around you, all you can think about is the panic that is now going through you. You wish that you could talk yourself out of it, but it is not that easy. Here are a few tips that could help you ease your anxiety when you are going through anxiety or panic attack.

Anxiety Attacks

Sometimes, it is difficult to get out of our own minds and relax during an anxiety attack; we feel chained and bound by our panic and fears.
Sometimes, it is difficult to get out of our own minds and relax during an anxiety attack; we feel chained and bound by our panic and fears.

Medications

Many people rely on medications to treat different types of mental health disorders. These medications are specially designed to help treat patients. Some people are also prescribed medications to use when they are having a panic attack. Medications such as Valium or Xanax can be effective in treating anxiety, however, these medications can often become extremely addictive, and, in the long run, are not good for your health. It may seem difficult, but working through your anxiety might be a better option than always resorting on a pill to help you. (This is not to say that you cannot and should not use medication prescribed to you, this is only to say that if you are willing to and want to work on your anxiety in a different, less addictive and habit developing way, then these are some tips to help you try a new method).

Breathe, Breathe, Breathe

"Doing simple breathing exercises will actually help regulate your heart beat and help that racing feeling diminish, and it only takes a few minutes to do so."

Breathing Exercises

One of the easiest and most effective ways to ease your anxiety is by practicing different breathing exercises that will help calm you down. Sometimes, when we are in the midst of an anxiety or panic attack, we feel like our heart is racing. Doing simple breathing exercises will actually help regulate your heart beat and help that racing feeling diminish, and it only takes a few minutes to do so.

Start by taking a deep breath. Try to hold in your breath for a few seconds, starting with 5 seconds. Let your breath out and focus on the feeling of the air leaving your body. Then, try this exercise again. Try holding your breath for 10 seconds this time. Release your breath again and focus on your breathing. Repeat this process 10 times.

It is also good to close your eyes when you are doing this. Try and picture something, a place that makes you happy, a scene, or something else. If you can't close your eyes, try focusing in on or starting at one thing in the room. It could be a book, a favorite painting, or just a part of the wall in front of you.

A Hot Bath

Studies have shown that a hot bath can actually help ease anxiety. Take a hot bath and try to make it a relaxing experience; play some relaxing music, light a few candles. Pick out your favorite bubble bath. Sit in the bathtub and close your eyes and just focus on your breathing. You can also try doing some more breathing exercises while you take a bath.

Many stores and pharmacies sell bubble bath soap that even has plant extracts in it that could help you relax. I used a eucalyptus and peppermint bath soap that was actually good for muscle relaxation. This really helped me and worked for me. Whatever you decide to use, make sure that the bath is a relaxing experience for you.

Exercise

Even if you don't want to or don't feel like it, exercise is actually very beneficial to help with anxiety. If you are in the midst of a panic attack, though, exercise might be a little too much. Try a low impact exercise or stretches that will help ease your anxiety. I always go for yoga because such a big part of yoga is focusing on breathing. Breathing technique is very important when you are stretching your body like you do in yoga. There are various free phone apps for yoga that will show you some basic stretches that you can practice in the comfort of your own home.

Meditation

Another activity similar to yoga that could help you is meditation. I have used meditation in my experiences with anxiety and it has really helped me in the past. There are several free meditation apps for your phone as well that will walk you through some basic meditations to get you thinking and feeling better in no time.

The Power of Herbs

"Lavender in particular has been known to relieve anxiety just by its smell."

Herbal Remedies

Herbs and plants when used in aromatherapy and teas can help ease the symptoms of anxiety.
Herbs and plants when used in aromatherapy and teas can help ease the symptoms of anxiety. | Source

Aromatherapy

Aromatherapy is another great way to ease tension, stress, and anxiety. Lavender in particular has been known to relieve anxiety just by its smell. Go to your local aromatherapy store or a place that you know sells essential oils. Pick out the scents and aromas that you like the best. You can even get an essential oil diffuser that will now only help relieve your anxiety, but will leave your home smelling nice and fresh.

Focus on the Here and Now

"A lot of times with anxiety, we are really just focusing all of our attention on what's happening. When we take our focus off of what is bothering us and put it into something else, that can help tremendously."

Pick a Favorite Activity

One of the last things I usually do when I am experiencing any type of anxiety is to try and find something to do that will make me feel better. Usually, this involves something simple that takes little effort, but helps distract me from my own anxiety. Some things I enjoy doing are coloring, listening to relaxing music, watching a funny movie or tv show, or playing a favorite game. A lot of times with anxiety, we are really just focusing all of our attention on what's happening. When we take our focus off of what is bothering us and put it into something else, that can help tremendously. It will help you wait out the anxiety attack until it is over and you will be doing something that you enjoy in the meantime.

Staying Active

Picking a favorite activity, such as yoga, meditation, coloring, or playing a game will help you through an anxiety attack.
Picking a favorite activity, such as yoga, meditation, coloring, or playing a game will help you through an anxiety attack. | Source

Other Ideas

There are plenty of other things you can do to help ease your anxiety. Some people like to get massages. If you have a friend or a buddy that would be willing to give you a back massage, this could help you feel more relaxed.

Another great idea is to call a friend or a family member. Sometimes, when we are in the midst of an anxiety attack, all we want to do is to talk to someone. Sometimes talking through the anxiety will actually help you. Hearing that you have love and support from others will help comfort you in a time that you need comforting. If you feel like you need someone there with you, invite a friend over to watch a movie or play a game with you.

Relaxation tea is also something you might want to consider and look into. There are many benefits to different herbs you can find in relaxation teas such as chamomile. Make some tea and treat yourself to a nice dinner. This may seem like something very small, but it could help you feel a lot better.

Conclusion

To conclude, there are a lot of different methods and things that you can do to help ease your anxiety. A lot of it is trial and error to find the right fit for you. Not all of these methods will work for you, but hopefully this list will help you come up with your own ideas to help with your anxiety. Anxiety and panic attacks can be difficult things to deal with, and that is primarily why a big portion of the population relies on prescription medications to get past these events. In the long run, though, you are going to want to work on yourself, to better yourself, and to see that you don't need to become dependent on a medication to help you through this. Try to see if you can ease your anxiety the natural way. It will help you live a healthier, fuller life, and once you have overcome one anxiety attack on your own, you will begin to feel like anything is possible; that you are in control of your anxiety, and that you have the power to get better through your inner strength.

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