I have some pretty serious anxiety issues that I have struggled with since I was a young teenager.
Throughout the past four years, I have learned what works for me when I have to calm myself down from an anxiety episode or panic attack.
On the day to day, it is important for me to keep my anxiety in check through these little practices. I hope they can help you as well.
1. Breathe.
The biggest thing to remember to do is to breathe. When you are getting worked up and overwhelmed, it gets easy to hyperventilate, which could lead to passing out. The deep breathing pattern I do to calm myself down is as follows: Breathe in for four counts, hold for seven, and then exhale for eight.
2. Put Your Phone Down.
I know that with all of my phone notifications and social media activity, it can get very overwhelming with my phone in my hand if I am already anxious. Take the time to reconnect with yourself and disconnect from the technological sphere. Turn the phone off and put it in a drawer, even for just five to ten minutes.
3. Make a Cup of Tea/Hot Chocolate.
There is just something so calming about having a warm mug in your hands and sipping on a warm drink. However, I wouldn't recommend drinking coffee when you're anxious, because the caffeine will increase your heart rate and your anxiety.
4. Play Some Soft Music.
I have a record player, so I like to put on my Fleet Foxes vinyl at low volume and just lay on my floor if I need to calm down. Whatever music soothes you the most, put that on in some headphones or over speakers and just lose yourself in the noise.
5. Open a Window.
When you are getting super anxious and overwhelmed, it is easy to feel very suffocated. Open a window to get some fresh air into your lungs and also to allow some sunlight into your room. You do not want to feel trapped in any sense.
6. Take a Shower/Bath.
Sometimes you just need to wash the day away. If you are like me and live in a dorm, you only have a shower, but you can get a little lavender pack to put on the bottom of your shower that releases aromatherapy oils that can calm anxiety. If you are lucky enough to have a bath, light some candles, turn off the light, and just sink into some bath water.
7. See a Close Friend.
Good friends have a way of calming you down and helping you feel loved if you feel like the world is falling apart. They can be there to listen to you if you need to talk about your problems, offer advice if that is what you are seeking, or just help distract you from everything. Never take them for granted, and always use them if they are there for you.
8. Eat.
Having anxious spells or anxiety attacks on an empty stomach can make nausea and anxious throwing up a lot more likely, so try to at least eat a piece of bread or some peanut butter and drink water if you feel like you are becoming overly anxious or spiraling.
9. Take a Walk.
Walk it out. With all the bottled up anxious energy in your body, sometimes it is important to shake it out and walk around. Whether it's pacing or taking a walk outside, any form of movement can help relieve some stress.
10. Pray/Meditate.
This is the biggest one. If you are religious, seek comfort in God's arms and put your trust in Him. Breathe and understand that He has got you, and He is walking with you; allow that to calm you down. If you are not religious, trying meditating and just being still. Allow silence and stillness to wash over you, and help wash out whatever anxiety you have in your heart and life.