Money, work, health, parents and children make all of us anxious from time to time. We might feel tense or pressured as a natural response to our concerns. In small doses, anxiety is appropriate, keeping us focused and alert. For some people, anxiety may become overwhelming, affecting day to day activities, relationships and work, possibly indicating an anxiety disorder. Self-calming techniques and good self-care are part of treating anxiety issues, whether they relate to regular, daily anxiety or an anxiety disorder.
Deep Breathing
Simple and effective, deep breathing helps relax tense parts of the body and releases stress and anxiety. Help Guide suggests that by breathing deeply from the diaphragm, you can calm yourself down. While sitting, standing or driving in your car, inhale slowly and exhale slowly. Don't rush it. The tendency is to exhale quickly, so focus on letting out your air slowly. Just 3 or 4 breaths may be extremely effective in helping to calm you. Deep breathing can be done throughout the day, whenever you feel anxiety or stress beginning to overwhelm you.
Self Massage
Everyone loves receiving a massage, but for quick, cheap anxiety relief, give yourself a mini massage. Place your thumbs next to your ears and use the rest of your fingers to massage your scalp, moving your fingers to reach as much of your scalp as possible. With your ring fingers on the inside edges of your eyes, next to your nose, press gently, hold and release. Repeat this several times. Also, rubbing your own shoulders, neck or feet quickly reduces stress.
Journaling
Buy a small journal and keep it with you as a cheap way to help deal with anxiety. When feeling anxious and nervous, jot down a few words or sentences about your concern. Tell yourself that by writing it down, you are temporarily moving it from an immediate concern to something you will return to later. You might also consider drawing a picture of your concern. The focus needed to draw may reduce some of your worries.
Intentional Focus
At HealthyPlace, Susan M. Lark, M.D., suggests an intentional focusing activity to relax, and it doesn't cost a thing. Select an interesting or beautiful object such as a flower or piece of jewelry. Focus intently on the object as you breath slowly. Keep your focus on the object rather than letting your mind wander. Do this for several minutes. Dr. Lark says that you will probably feel more peaceful and calmer at the end of this worry-reducing activity.
