Self-Care Strategies for Anxiety
Anxiety is one of the most prevalent mental health issues, affecting millions of people worldwide, and counselling for anxiety and stress is one of my core areas of work. A key element of how I help clients with anxiety is through looking at self-care. It’s coming up to International Self-Care Day, held on 24 July each year to signify that self-care benefits us 24 hours a day, seven days a week, so I thought I’d share some self-care strategies for anxiety.
Top Self-care Strategies for Anxiety
Here’s my short-list of self-care strategies for anxiety - the ones that I talk with clients about the most and that have been the most helpful in reducing anxiety. Below I’ll talk more about why these things work, and some of the many ways you can put them into practice and tailor them to meet your needs.
1. Move
2. Spend time in nature
3. Do activities you enjoy (& you don’t have to be good at them!)
4. Connect (others, self, purpose)
5. Sleep and Rest
6. Mindfulness
How does self-care help anxiety?
Self-care gives your body and mind time and space to reset, and recharge. Much self-care is foundational - getting enough rest, having a balanced diet, avoiding alcohol and other drugs, and getting exercise. Balance is also helpful, in terms of including a range of self-care strategies to support you with anxiety, so you have different tools or strategies to call on when you need them.
Ways to use self-care to reduce anxiety
Movement
Exercise is important; a natural anxiety reliever which has consistently been found to be beneficial for mental health. And movement is broader than exercise. Consider different types of movement and how they fit into your life. Research has found that as little as 90 seconds of movement can be helpful to shift your mood. I’m thinking things like:
Dancing – put on some favourite music and dance around the room; if you have kids, or a partner, get them involved.
Stretch – I love stretching and particularly recommend it as a useful anxiety / self-care strategy as you can do it pretty much anywhere.
Walk – fast or slow – focusing on what you can see, hear, smell.
And of course, actual exercise – remembering exercise doesn’t have to involve the gym. Join a club, like indoor soccer, karate, fencing. I’m a massive fan of getting outdoors and exercising outside, whether that’s dancing, running, walking, or yoga in the park. Being outside also serves to increase our connection with nature.
Spend time in nature
Like I said above; you can get outside to exercise, or just to spend time in nature. The term ‘blue green therapy’ is used to reflect the mental health benefits of simply being in nature. Or you may have heard of ‘forest bathing’; being present in nature and taking time to notice and appreciate and just be.
Other options are things like gardening, or maybe join a Bushcare group, giving multiple benefits through connection to nature, and to others, as well as the feeling of contributing and doing something that has meaning for you.
Get outdoors for a picnic; or even just have your lunch outside on a regular day.
Do activities you enjoy (& you don’t have to be good at them)
What do I mean; activities you enjoy and you don’t have to be good at them? When we do things that we enjoy, just for the sake of doing them, we can get into ‘flow’. That state where time just passes and there is no pressure and we’re not thinking about anything in particular; we’re just in that moment. I find this with crochet; for some of my clients it’s painting, jigsaws, creative writing, woodwork, working on cars, DIY projects etc. Focusing on the here and now, on the thing that we’re doing, is really grounding and helpful for stress and anxiety.
Connect (others, self, purpose)
One outcome of anxiety can be withdrawing, from people or activities. Being intentional about who we connect with, and how, can be helpful. While saying yes to everything and everyone can be too much, and can even lead to burnout, it’s important not to swing instead to the automatic no. Take time to reflect on the people you feel good spending time with, and what you enjoy doing with them.
Connect with yourself; time to journal, consider your goals and values, focusing on what’s important to you. And connection with purpose; this might be spiritual or religious for some, about family or volunteering for others; overall being intentional about where we choose to spend time and energy can be very calming and soothing.
Sleep & Rest
Sleep and rest are not the same thing, and both are important. Sleep and anxiety have a bidirectional relationship. Poor sleep can exacerbate anxiety, and anxiety can lead to sleep disturbances. Establishing a regular sleep routine, creating a restful environment, and practicing good sleep hygiene can improve sleep quality and reduce anxiety. Rest, in terms of just simple downtime, is also important, helping to dial down that anxious sense of needing always be on the go.
Mindfulness
Practicing mindfulness can significantly reduce anxiety. These techniques involve focusing on the present moment and accepting it without judgment. Mindfulness exercises, such as deep breathing, progressive muscle relaxation, and guided imagery, can help calm the mind and reduce anxiety symptoms. Regular practice can rewire the brain to be more resilient to stress and anxiety; and it can be as simple as everyday mindfulness practices like paying attention in the shower; noticing the sound and feel of the water, the scent of soap and shampoo. Or pausing for a cup of tea and paying attention to the smell, the taste, and the warmth of the cup in your hands.
Conclusion
Anxiety can be challenging, but with the right self-care strategies, it is possible to manage symptoms and improve your quality of life. Mindfulness, movement, time outdoors, connection, adequate sleep, and taking time to do things we enjoy can all help to reduce the symptoms of anxiety. Remember, taking care of yourself is not a luxury; it is a necessity. By prioritising self-care, you can navigate anxiety more effectively and work towards a healthier, more balanced life. Please get in touch if I can help you to establish a self-care plan or other strategies to support you with anxiety.