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Self-care routines for anxiety can be highly effective in managing the anxious thoughts and behaviours that may have built up over the years.
By incorporating consistent self-care practices, you can promote relaxation, grounding, and a sense of balance in your daily life. These routines not only help to alleviate anxiety in the moment but also contribute to improved overall health and mental well-being over time.
By learning to prioritize self-care, you can create a strong foundation for long-term emotional resilience and a more peaceful mindset.
Whether it’s practicing mindfulness, engaging in physical activities, or indulging in more soothing activities, these self-care practices can significantly improve your mental health and help you regain control over anxiety.
Here are some highly effective self-care routines specifically designed to combat anxiety and promote relaxation:
Table of Contents
Self-Care Routines for Anxiety: 22 Simple Daily Practices
Morning Routine
1. Gentle Wake-Up: Avoid rushing in the morning. Set your alarm a bit earlier to allow yourself time to wake up slowly.
– Tip: Use a soothing alarm sound or a sunrise alarm clock.
2. Mindful Breathing: Start your day with a few minutes of deep breathing exercises. This can calm your nervous system and set a positive tone for the day.
– Example: Practice the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds).
3. Stretching or Yoga: Gentle stretching or a short yoga session can help release tension in your body and improve blood flow.
– Pose to Try: Child’s Pose or Cat-Cow stretches.
4. Positive Affirmations: Set a positive mindset by repeating affirmations that resonate with you.
– Examples: “I am capable of handling anything that comes my way,” or “Today, I choose calm and peace.”
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5. Healthy Breakfast: Eating a nutritious breakfast can stabilize your blood sugar, which helps regulate your mood.
– Tip: Include foods rich in omega-3 fatty acids, such as walnuts or chia seeds, which are known to support brain health.
During the Day
1. Mindfulness Breaks: Take regular breaks throughout the day to practice mindfulness, which can reduce anxiety and improve focus.
– Exercise: Spend a minute focusing on your breath or do a quick body scan to release tension.
2. Stay Hydrated: Dehydration can exacerbate anxiety symptoms, so make sure you drink enough water throughout the day.
– Tip: Keep a water bottle with you and set reminders if needed. Here are a list of the Top 34 Stylish and Functional Water Bottles You’ll Want to Carry Everywhere
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3. Limit Caffeine and Sugar: Caffeine and sugar can increase anxiety, so try to reduce your intake or switch to calming alternatives.
– Alternative: Opt for herbal teas like chamomile or peppermint, which have calming effects.
4. Movement: Regular physical activity is a powerful way to reduce anxiety.
– Activity: Go for a walk, practice tai chi, or engage in any exercise you enjoy.
5. Journaling: Write down your thoughts, worries, or things you’re grateful for. This can help you process your emotions and reduce anxiety.
– Prompt: “What is one thing I can let go of today?”
6. Limit Screen Time: Too much screen time, especially on social media, can increase anxiety. Set boundaries for yourself.
– Tip: Implement screen-free periods during your day, especially before bed.
Evening Routine
1. Unwind with a Hobby: Engage in a relaxing activity that you enjoy, such as reading, knitting, drawing or playing an instrument. This helps shift your focus away from anxiety.
– Example: Spend 20-30 minutes doing something creative or relaxing.
2. Limit News Intake: Avoid consuming distressing news, horror movies or social media right before bed. This can help prevent anxiety from disrupting your sleep.
– Alternative: Read a light book or listen to calming music instead.
3. Warm Bath or Shower: Taking a warm bath or shower in the evening can relax your muscles and prepare your body for sleep.
– Tip: Add Epsom salts or essential oils like lavender to your bath for added relaxation.
4. Gratitude Practice: Reflect on the positive aspects of your day, no matter how small. This can shift your mindset and reduce anxiety.
– Prompt: Write down three things you’re grateful for before bed.
5. Bedtime Routine: Establish a consistent bedtime routine that includes activities that signal to your body it’s time to sleep.
– Tip: Dim the lights, read, or listen to a calming podcast.
6. Meditation or Deep Breathing: Practice meditation or deep breathing exercises to calm your mind before sleep.
– Exercise: Try a guided meditation app like Calm or Headspace.
Additional Practices
Aromatherapy: Use essential oils like lavender, chamomile, or frankincense to promote relaxation. If you have chronic pain like me, I find that peppermint oil on the area sooths the pain.
– Application: Diffuse oils in your space or apply diluted oils to pulse points.
Pulse points are where you can see your veins the most on your body. They include the side of the neck (carotid artery), the wrist (radial artery), behind the knee (popliteal artery), the groin (femoral artery), inside the elbow (brachial artery), the foot (dorsalis pedis and posterior tibial artery), the abdomen (abdominal aorta).
Grounding Techniques: Use grounding exercises to bring yourself back to the present moment when anxiety spikes.
– Technique: The 5-4-3-2-1 method (name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste).
Nutrition: Focus on a balanced diet rich in whole foods, which can have a positive impact on your mental health.
– Foods to Include: Leafy greens, fatty fish, nuts, seeds, and whole grains.
Social Support: Connect with friends or family members who support and uplift you. Talking about your feelings with someone you trust can alleviate anxiety.
Limit Alcohol: While alcohol may seem to reduce anxiety in the short term, it can actually worsen it over time. Consider reducing or eliminating alcohol consumption.
Incorporating these self-care routines into your daily life can help manage anxiety and improve your overall well-being. Remember that consistency is always key, and it’s important to find what works best for you.
Thank You Credits: Child’s Pose Stretch and cover photo by Monstera Production on Pexels. Cat-Cow Stretch Video by Anastasia Shuraeva on Pexels.