7 Tips for Calming Your Anxiety When You’re At Your Worst

Anxiety can arise at the worst moments rendering you immobile at times. This is perfectly normal and can be managed over time with these seven effective tips below! Once you incorporate these practices, your entire state of mind will be reframed. While you may still experience anxiety, you won’t let it rule your life as it did before. 

1. Breathe! 

Step back and take a deep breath. The world can be hectic and overwhelming but you can step back at any point. Through deep breathing, stress reduces and anxiety slows down. Diaphragmatic breathing has also been proven to reduce blood pressure and slow heart rate ultimately reducing tension in particular. Try this method next time you find your heart racing and your body tensing up.  

2. Exercise and try out some yoga

Exercise releases endorphins and releases a lot of pent up stress making it a great addition to your routine. Yoga is another great practice as it reduces stress, reminds you to focus on your breath, and relaxes any tension. A great yoga session once or twice a week can reduce ruminating thoughts and ground yourself.  

3. Change your perspective

Feelings of anxiety can be exacerbated through negative thoughts and mindsets. Try to catch yourself in the act and flip those thoughts. Being more aware of the good in life will prevent us from focusing on the things we cannot control and reframe our minds. Through practicing gratitude and catching negative thoughts, your anxiety has the potential to reduce over time. 

4. Meditate and practice mindfulness 

Similarly, meditation is a great way to disrupt ruminating thoughts and any other negative emotions. Through centering oneself, noting the thoughts and ultimately letting them go, anxiety lessens. Meditation is a great way to become more aware and disperse any unnecessary thoughts floating within. Headspace is also a great app for beginners if you’re unsure where to start. 

5. Avoid caffeine and any further triggers

Caffeine plays a role in increasing heart rate and can spike adrenaline; therefore increasing anxiety. If similar foods trigger these reactions, it would be best to reduce or remove them from your diet altogether. Avoiding unnecessary stressful situations when possible will remove a lot of stressors and triggers that can induce anxiety or increase the pre-existing feelings. 

6. Disconnect with the world and reconnect with yourself

Turn off your phone and disconnect. For some reason, we’re always connected to our phones. We’re either waiting for a text from a specific person or a notification. Seeing others post on the internet can also lead to anxiety and FOMO. Try to stop worrying about what others are saying and doing for a moment and spend time with yourself. When we get engrossed in the world, we tend to neglect ourselves in the process. Dial it back and try to sit with yourself and do something you enjoy. Stop anxiously awaiting messages or feeling like you’re missing something. You’re always exactly where you need to be. 

7. Use affirmations daily 

Lastly, affirmations can help improve your state of mind and lessen worrying thoughts. Find a mantra or a couple of phrases that bring you assurance and peace. Slash away any anxiety through these words. Take a look in a mirror and repeat them to yourself before you start your day or at any time you need a pick-me-up. You are capable, powerful, and can do everything you set your mind to. Hard times will pass and you will get through whatever worries you currently. Remember that and repeat it.

Anxiety can overwhelm and when you’re at your worst it can be difficult to reassess the situation. With these seven tips, let the process begin for re-centering yourself and melting away any tension in your body. You will see results and take on your anxiety head-on. Stay consistent and the rest will follow.