Anxiety can feel overwhelming, but incorporating simple self-care practices into your daily routine can make a big difference. As a registered nurse, I’ve seen firsthand how small, intentional changes can help manage anxiety symptoms and promote overall well-being. In this post, I’ll share 11 practical self-care tips to deal with your anxiety and so you find relief and regain a sense of calm.
If you experience anxiety, you’re not alone.
Anxiety affects approximately 18.2% of adults (source, 2022) and 10% of adolescents (source, 2022). It can impact daily living activities from mild, moderate, or severe levels.
Investing in self-care isn’t just a luxury – it’s a vital component in establishing a healthy, sustainable approach to giving of oneself.
Your self-care is essential to managing anxiety symptoms.
While anxiety or anxiety attacks may not be eliminated, taking good care of yourself can help you:
- Reduce the number of days that anxiety symptoms interfere with your work.
- Reduce the number of days anxiety impacts you at school.
- Improve your communication and relationships.
- Interact with your community more comfortably.
Does your current self-care regimen help or hinder you from managing anxiety symptoms? The way you take care of yourself matters. Need some help finding time to take better care of yourself?
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Here Are 11 Self-care Tips To Help With Your Anxiety Symptoms
Navigating the emotional ecosystem of care for anxiety treatment can be challenging, and stress management should be more than an afterthought.
Take small, achievable steps to ensure that your mental and emotional health is at its peak—not just for you but also for those you care about.
Try these free or low-cost self-care tips to better deal with your anxiety.
8 Tips To Best Manage And Cope With Anxiety
1 Breathing Exercises To The Rescue – Try This!
When anxiety comes knocking, a powerful response is to focus on your breath.
Simple but profound deep breathing exercises like the 4-7-8 technique can stimulate the body’s anxiety symptoms response and reduce symptoms of anxiety.
To do this:
- Inhale for a count of four
- Hold your breath for a count of seven
- Exhale for a count of eight
Repeat this cycle for at least four breaths or until you feel a sense of calm washing over you.
2 Mindfulness Meditation – Make It A Daily Habit
An ally in the fight against anxiety, mindfulness meditation shifts our focus from the whirlwind of thoughts to the present moment.
Its most effective as a daily practice of simply being aware of your
- thoughts
- feelings
- bodily sensations
- environment.
This mental shift has a calming effect that can significantly decrease anxiety levels over time.
Apps like Headspace and Calm offer great beginner sessions to help establish the habit.
3 The Power Of Movement – Exercise Your Right To Relaxation
One of the most powerful and effective self-care tips to manage your anxiety is setting up a consistent exercise schedule.
Regular physical activity is a compelling way to manage stress and boost mood. Exercise helps your body release endorphins, the body’s natural stress fighters which provide a constructive outlet for pent-up emotions.
A regular activity routine not only offers health and wellness benefits but also actively helps to manage anxiety symptoms.
Evidence suggests that aerobic exercise (riding bikes, dancing, walking, swimming, etc.) can decrease the current state of anxiety and improve how you feel regarding anxiety on a daily and ongoing basis.
In addition, yoga or gentle stretching can also help you focus your thoughts or relieve tension and stress when you are struggling with anxiety symptoms.
The key is to make it a routine part of your day, even if only in short, regular bursts.
That means the benefits of exercise are worth trying new activities, even if you don’t like to exercise.
4 Prioritize Quality Sleep – Reset Your Mind And Body
Anxiety and sleep tend to work in a vicious circle.
When you’re anxious, sleep can be elusive, but when you don’t sleep well, anxiety often worsens.
Practicing good sleep hygiene can break this cycle.
Many people who have an anxiety disorder struggle with getting enough sleep. The disorder itself is associated with poor sleep quality.
That said, improving your sleep hygiene or your habits before sleep can help.
Ideas to improve sleep hygiene:
- Limit caffeine in the afternoon.
- Quench your thirst & go to the bathroom before you go to bed.
- Ensure your sleeping environment is conducive to rest.
- Reduce environmental light and noise in your bedroom.
- Turn off (figuratively) your brain an hour before you go to bed (to lower cognitive activity, try to stop working on intense homework or projects an hour before bed).
- Establish a pre-sleep routine that relaxes your mind, such as reading or taking a warm bath.
Want to sleep like a baby?
Then, let your brain decompress and know it is bedtime.
5 Diving Into A Good Book or Show – The Therapy Of Distraction
Entertainment can be a form of self-care when it serves as a healthy distraction.
Losing yourself in a compelling book or TV show can provide a mental break when anxiety peaks.
However, choosing uplifting or light-hearted content is essential to prevent a negative mind state from worsening.
Consider it ‘me time’ – a moment to escape and recharge.
6 Unleash The Artist Within – The Catharsis Of Creativity
Engaging in creative activities can be incredibly therapeutic.
Whether painting, writing, knitting, or even coloring, art is an emotional release and a distraction from stressful thoughts.
You don’t need to be an expert; the act of creation itself is what counts.
Set aside time each week to pursue a creative project, and notice how it eases your anxiety. Here is one of my favorite coloring books.
My referral and affiliate links are below. If you click through & make a purchase, I may receive a commission at no additional cost to you. My full disclosure can be viewed for details.
Activities that promote creativity and problem solving, like jigsaw puzzles can also reduce your anxiety.
- LAKESIDE CABIN: Artist Eduard brings the peacefulness of the lakeside cabin to our homes in this puzzle that features a cozy couch, warm wood stove, friendly signs, and resting pets.
7 Digital Detox – Silence To Quell The Storm
In our hyper-connected world, it’s easy to be overwhelmed by the constant flow of information and communication.
Taking regular breaks from electronic devices can be remarkably calming.
Unplugging at least an hour before you sleep can significantly reduce anxiety levels and improve overall sleep quality.
Set boundaries around your screen time, especially before bed.
8 Prayer And Worship – Effective Self-care Tips To Deal With Your Anxiety
Living with an anxiety disorder can make you feel overwhelmed – that’s why my last self-care tip is essential if you are a person of Christian faith.
Research has shown that meditation can reduce anxiety. And, to clarify, if you are a person of faith, engaging in prayer is a form of meditation.
Worship and regular church attendance (even online) have also been found to reduce anxiety and manage stress.
It’s not always easy, but giving yourself proper self-care can offer more opportunities for days without interfering with anxiety symptoms.
Prayer and scripture reading can be comforting to many people with anxiety disorders. Here is a post with prayers for anxiety.
Looking for a way to stay motivated about taking better care of yourself? Check out my Bible study!
Plus These 3 Self-care Tips May Prevent Anxiety
The following self-care tips may help you prevent anxiety. Making these self-care activities a regular habit will reap health and wellness benefits.
9 Limit Caffeine Intake To Reduce Anxiety
Caffeine can increase your adrenaline levels and place you in a state of continuous fight or flight.
We’ve all heard caffeine should be limited, but if you have anxiety symptoms, limiting your caffeine intake may help you reduce the amount or severity of the anxiety symptoms you experience. <source>
Caffeine is in coffee, tea, energy drinks, medications, and chocolate products.
Drinking water is the best option for optimum health.
10 Self-Compassion – Be A Friend To Yourself
In the the ups and downs of anxiety, it’s common to be hard on yourself.
Practice self-compassion.
Treat yourself with the same kindness and understanding you would a close friend.
Self-compassionate individuals are less likely to suffer from anxiety and depression, making it a valuable trait to cultivate.
When self-doubt creeps in, remind yourself that you are doing your best in a challenging role. Actively work on reducing negative thoughts.
11 Establish A Support Network – The Armor Of Community
By sharing your experiences with others, you’ll feel less isolated and gain insights that help you manage your role more effectively.
Feeling connected to others and having a support network is one of the most effective ways to head off anxiety.
These individuals can be colleagues, friends, or family who understand the nature of the stress you’re facing with and can offer empathy and perspective.
A support network will consist of only a few of your most trusted people in your circle. I understand how it can feel difficult connecting with people for support, so listed below are some pre-written scripts you can try.
Script Example – Reaching Out to a Friend
Text or Message:
“Hey [Friend’s Name], I’ve been having a tough time managing my anxiety lately, and I realized I could really use someone to talk to. Would you have time to chat sometime this week? No pressure — I just trust you and know you’re a great listener.”
In-person or Phone Conversation Starter:
“Can I share something with you? I’ve been dealing with some anxiety recently, and it’s been affecting how I feel day to day. I’m trying to take better care of myself, and just talking to someone I trust is a big step.”
When To Consider Therapy
Sometimes, talking through your symptoms with an objective person can help you find additional opportunities.
Likewise, your primary care provider will know when your symptoms may need additional medication treatment to be properly managed.
Everyone with an anxiety disorder experiences various triggers that affect their life in different severities. That is to say, sometimes life brings stressful seasons that can make coping with anxiety more difficult. I’ve listed a couple of additional script examples for reaching out to a therapist below.
Script Example – Reaching Out to a Therapist (or Starting the Search)
Email or Contact Form Message:
“Hi [Therapist’s Name], I’m reaching out because I’ve been experiencing anxiety that’s started to interfere with my daily life. I’m looking for support to help me manage it better and would like to know if you’re accepting new clients. I’m especially interested in practical strategies and someone who’s supportive and easy to talk to. Thank you!”
Phone Call Opener (for first-time contact):
“Hi, I’m calling because I’ve been dealing with anxiety, and I’d like to explore starting therapy. I’m looking for someone who can help me manage stress and create a self-care routine that works. Could I ask a few questions about your approach and availability?”
A couple of visits with a therapist can be a way to identify unique coping techniques to manage your anxiety while you are going through changes in your life.
A therapist can help you identify strategies to use during various situations or from new or specific triggers.
Be sure to do some research to find a best-fit therapist.
Identify Your Personal Needs
Take the time to identify your personal needs so you can implement the appropriate self-care tips to deal with your anxiety.
Incorporating these self-care practices and establishing a routine that enriches your life can guard against the detrimental effects of constant caregiving on your well-being.
Taking care of yourself is not selfish – it’s an act of survival and the foundation on which all care is built. Whether through the calming breaths of meditation, the endorphins of movement, or the pages of a good book, make self-care a priority and watch as your ability to care for others grows exponentially.
Follow your health provider’s medical and mental health advice and implement these 11 self-care tips to deal with your anxiety.
And, if you care for your children, support your spouse, care for aging parents, serve in a ministry, or maybe even all of the above, prioritize self-care when caring for others.
You matter. I encourage you to take good care of yourself!
Don’t forget your FREE Self-care Starter Guide! Get it HERE.
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Images posted in this article are credited to Pixabay. Featured Image by Pete Linforth from Pixabay.
Originally published March 18, 2019
Be sure to grab your FREE Self-care Starter Guide! Lisa Kimrey is a 33-year veteran registered nurse (RN), speaker, and author of the Bible study, The Self-care Impact: Motivation and Inspiration for Wellness. At Mylifenurse, Lisa combines her nursing expertise with Scripture-based encouragement to show readers who serve and care for others how to begin and maintain their self-care journey – without feeling guilty or overwhelmed – to feel happy, healthy, and rejuvenated.