Tips and Tricks for Anxiety

By Ellie Dunne

This list includes helpful tips and tricks that could help your brain when you get anxious. They personally helped me during my struggles, and I wanted to share them in hopes of others finding them useful! I know they aren't for everyone, but if you can even find one on the list that helps, then I'd consider it a win!

Ground yourself - I know we hear this term a lot when it comes to anxiety, but I truly believe it works. Your thoughts are racing, and you can't keep up. Ground yourself to the earth with a simple 5-4-3-2-1 exercise. This is super easy and can be done anywhere

Breathe - another typical task to do when you're anxious, and some people might think, "focusing on my breathing just makes me panic more". Scientifically, breathing actually helps you calm down and focus on making your anxiety levels go down. A deep breath helps your amygdala, which was mentioned in our last post, quiet down. Remember, when you are anxious, it is just your emotional brain acting up; take a breath to allow your logical mind to catch up!

Eat some food - chances are when you are anxious, your body has told you not to eat, but the adrenaline has used up a lot of your energy, leaving you feeling drained and maybe nauseous. Eat something small like toast or eat something high in vitamin B like leafy greens or dairy.

Get some Sun- vitamin D is so good for our bodies and our minds. Try to get 15-20 minutes of sunshine a day or try taking a supplement.

Limit your Alcohol Intake- alcohol is linked to depression and hence can bring up your anxiety levels.

Reduce or exclude caffeine - I find that after a cup of coffee, my anxiety can act up, so I stick to decaf coffee to get my coffee fix without the anxiety.

Weighted Blanket - I use my weighted blanket every night for a good night's sleep. The weighted blanket pressure helps our autonomic nervous system go into 'rest mode' and helps us relax. They can be expensive, but I find deals for them all the time.

Sleep - Make sure you are getting a good 7-8 hours sleep at night. A sleepless night can raise anxiety levels by 30%.

Good Sleep Habits - Sleep habits are essential so that we can get our full night's rest. Cut out screens at least 30 minutes before going to sleep. Use a lavender sleep spray to help relax your mind and body. Listen to relaxing soundscapes or ASMR before sleeping or read a good book.

Hydrate - Around 70% of our brain is made from water, and dehydration can affect the brain's energy production, serotonin production and increases stress. These effects can increase anxiety, so we should aim to drink roughly 2 litres. I struggle with drinking loads of water, but I find using a cute water bottle or having a 2-litre bottle of water around you can encourage and remind you to drink it.

Get active - This is the last thing I want to do when I get anxious but training your mind and anxiety to get used to the increased heart rate and learning to control it can really help you if you struggle with panic attacks. Don't push yourself too hard, either. Try to go for a mindful walk and take in nature. Don't push the pace up too high for yourself.

Listen to some happy songs - Listening to a song you really like can lower your anxiety, so make a playlist of songs that make you want to dance or even just smile. Blast it when you start to feel anxious and let your body be free to get back to itself.

Try CBD oil- I know this is a relatively new concept, but I have been using CBD for a while and find it really helps my panic attacks. It is entirely up to yourself if you want to try this method as it can be expensive, but there are many different forms of CBD. I definitely recommend some research on this beforehand.

Be Mindful - Mindfulness can help you train yourself to be in the moment, ground yourself and listen to your thoughts. You can learn to identify which thoughts cause you harm, and you can start to change your thinking patterns. I find sitting down, and breathing can increase my heart rate and anxiety levels, so I love to go for mindful walks. Listen to nature and be aware of yourself.

These are just some of the things that I do and use that help me with my anxiety. Do you have any tips that I have missed that work for you? Let us know!