Tricks for Anxiety

Anxiety and panic are frightening to deal with. In the middle of an attack, it can feel like the situation is out of control and unmanageable. There are simple, natural ways to help alleviate anxiety and even help prevent episodes from occurring. It is not always necessary to reach for medications to live and deal with anxiety.

Breathing Techniques

• Become aware of your body and breathing to lessen your anxiety. Center on your breathing. If anxiety attacks occur often, keep a small paper bag nearby at work, at home or in the car. When you feel anxiety setting in, gather the top of the bag together leaving a small opening that allows you to blow into the bag to inflate it. Breathe in and out of the bag slowly. Take deep breaths and release the air slowly. Close your eyes to help you focus on your breathing and shut out everything else around you.

  Another technique is to put your tongue on the roof of your mouth. Breathe in slowly through your nose. Hold your breath for four to eight counts. Slowly breathe out with your tongue still on the roof of your mouth. Repeat this a few times to help calm down.

Exercise

• Instead of sitting in an anxious state feeling the panic build, get up and burn off some of the anxiety. Go for a walk, even just around the house if you are not comfortable going outside or the weather is not good. Or burn off the anxiety doing something constructive like housework or gardening. Also try doing some stretches or turn on some music and do dance exercises. The physical exertion may help dissipate some or all of your anxiety. In addition, the distraction of the activity can help get your mind off the causes of your anxiety long enough to calm you down. If you are not able to move around too much, do stationary exercises with your arms and legs.

Massage and Relaxation

• If you have someone available to help you relieve some of the anxiety, ask for a massage. Something as simple as a hand, foot or shoulder massage can help you relax. Another option is to invest in a battery-operated or electric massager. A long-handled massager can help you reach your back and shoulders. A small, handheld one will allow you to work on smaller areas easily.

  Make your surroundings relaxing. Turn off the television, computer and bright lights---anything that stimulates and irritates your nerves. Light some candles for ambiance. Sit in a warm tub. Turn on the jets if your tub has that feature or buy a spa mat or bath jet machine that can be used in any tub. Use a shower head with a massage stream setting if you do not have a bathtub.