How to Reduce Anxiety and Practice Self-Care in 30 Minutes or Less

Amanda Turner is a freelance writer and recent graduate who is exploring her passions through writing.

If you’re dealing with anxiety, you’re definitely not alone. Anxiety disorder affects 40 million adults in the United States alone. While feelings of anxiousness may be a minor inconvenience for some, they can be crippling for others. But whether your anxiety impacts your life in a large or small way, learning how to cope with these feelings could help reduce stress and improve your quality of life. Keep reading to learn how to reduce anxiety and practice self-care in 30 minutes or less.

PRACTICE MEDITATION

Research has shown that meditation can help reduce stress and improve emotional health. Although it can take some time to learn how to meditate effectively, once you’ve found your rhythm, you’ll find yourself feeling better. To start practicing meditation, all you need to do is find a quiet place, sit in a comfortable position, close your eyes, and focus on your breathing.

FOCUS ON THE PRESENT

People who deal with anxiety often find themselves worrying about things that have already happened and/or things that may happen in the future. By focusing on the present, you can help alleviate feelings of stress and anxiety by shifting your attention to the things that are happening right now. Being present in the moment can help you handle the situation at hand more effectively. Practicing mindfulness is a great way to get in the habit of focusing on each moment as it comes.

Check out our podcast The Mental Health Booster for short guided meditations and breathing exercises:

Ep: 5 Show Your Teeth

The power of smiling is real.

Ep 4: No More Self Deprecation

In this episode we want to focus on self deprecation AKA shit talking yourself. It’s easy for us to focus on the negative, rather than the positive. Why is that? Why do we do that to ourselves?

Ep 3: Which Voice are You Listening To?

Revel in the quiet place today. Take a moment to give yourself the gift of peace and listen to your inner voice.

Ep: 2 The Divine Light In You

In today’s meditation Mika reminds us that there is a divine light in all of us.

Ep: 1 Introduction

The Mental Health Booster is a new podcast from The Her(B) Life.

USE NATURAL REMEDIES

In recent years, the stigma surrounding cannabis has lessened and many people have become aware of the healing properties that several cannabis strains have been shown to reduce anxiety. It’s important to review your local laws on cannabis and research responsible usage before consuming. CBD oil has also become a popular treatment for anxiety and is legal and more readily available in many states.

PICK ONE SIMPLE TASK TO DO AT HOME EACH DAY

Cleaning and maintaining your home can feel overwhelming - especially after a long day. Trying to tackle everything at once can be a nightmare for your anxiety, so it’s better to break things down into smaller tasks. Try to pick one task to work on at least once a day. This could be anything from dusting, to calling a repairman. In general, segmenting large projects into more manageable tasks will help you tackle things that may seem impossible.

GO FOR A QUICK WALK

When it comes to self-care, taking care of your mental and physical health should be at the top of your priority list. Although this may seem like a simple solution, going for a walk can really help reduce anxiety. Walking can help you clear your head and get more control over your thoughts. Walking can also be good for your physical health. Even if you can only squeeze 5 minutes of walking into your schedule, it’s important to get up and get moving.

Your anxiety may seem like it has control over your life, but it doesn’t have to. By following the tips above you can better manage your anxiety and allow yourself to get the most out of each day.