This post was originally published in March 2020. It has been revised and republished with the best self-care exercises that reduce anxiety when you’re panicking.
If you’re someone who already struggles with anxiety, chances are that in the past few years it’s been extra hard not to panic. I understand. That’s why I’ve put together this beneficial list of 15 self-care exercises you can practice to reduce that stress.
Life can feel extra scary sometimes. There are days I just want to hide from my phone (and all the news it carries) and curl into a ball. However, as a blogger, the last thing I can do is avoid social media, so I’ve found other ways to cope with my panic. Some of these may seem simple or even childlike, but I urge you to open your mind. Now isn’t the time to be haughty or particular about self-care. In fact, it’s the time to embrace any sense of juvenile wonder and excitement, focus on the special little moments, and if you’re blessed to be with friends and family that make you feel safe – cherish that!
I have medically diagnosed anxiety, along with clinical depression and bipolar I disorder. I also have a chronic gastrointestinal disease. So I find myself leaning towards manic hysteria and panic on a regular basis. It can be really difficult to refocus and regularly utilize self-care exercises, but when I do, I notice a massive improvement in my overall demeanor and mood. These tried and true tips will help you too, no matter what level of anxiety you may be facing.
Practical Self-Care Exercises to Reduce Anxiety
I am clearly not a medical professional, nor do I claim to be any kind of expert on anxiety reduction. However, I do want to provide resources for anyone looking to incorporate more self-care into their daily lives. These are just a few of the ways I manage my anxiety. I also highly recommend seeking professional help, because you never know the positive impact it could have on your life!
Blow Bubbles
Whenever I’m feeling anxious, I bring out a little jar of bubbles and watch them pop slowly. I see how big I can make them, or just poke them to hear the audible “pop!” Don’t have any bubbles on hand? Squeeze your dish soap container and watch as the tiny bubbles fly around the kitchen.
sour candy
This was something I learned from a therapist years ago, and now it’s a go-to whenever I’m experiencing a panic attack or severe anxiety of any kind. I find the sourest candy I can handle (my favorites are the lemon Warheads or Toxic Waste – so sour) and once it lands on my tongue, I focus only on how sour it is until the sour sensation goes away. It takes your mind off your anxiety, even if it’s just for a few minutes.
drink red wine
Not in excess, mind you. Intoxication has never been a good solution to stress, as much as it can be tempting. However, red wine can soothe and calm, and even promote better sleep, but once you’ve hit tipsy, it’s not going to affect you in the same positive manner. In small doses (like one glass after dinner), red wine can reduce that anxious feeling – and it even aids in digestion.
snuggle a pet
I’ve always been a kitty person. For over eight years, my sweet companion, Luna, kept me company better than anyone else and helped soothe me during stressful times. Now, my precious calico, Nona, loves to curl up on my lap, and it helps bring me back to earth. Sometimes just petting her head or scratching her chin and hearing her purr was incredibly calming to me. Whether it’s your cat, dog, hamster, bird, etc. just give them a little extra love and watch them give it back to you. If you don’t have a pet at home, consider visiting a nearby shelter!
take a steam shower
Turn your shower on super hot, close the bathroom door, and walk away. Come back 5 minutes later to a free sauna. Add a few drops of essential oils like lavender or eucalyptus and peppermint for a truly relaxing shower. You might want to turn the heat down a bit once you actually get into the water, or you can just sit on the floor of the bathroom and breathe in the steam.
read a fictional book
May I suggest a romantic comedy or fantasy novel? This is a great way to take your mind off of “real life” and escape into a story. It’s also beneficial for your mind, versus binge-watching a television show. Read before bed and you’ll find yourself sleeping better too! Reading is the number one way I relieve stress.
online shop (for fun)
Rather than adding stress by buying groceries or purchasing necessities, how about shopping for your wardrobe? Or maybe there’s a new piece of decor or seasonal decoration you’ve been looking at! Indulge in a little retail therapy! Set a budget and then enjoy the “frivolity” of adding new things to your life! This kind of distraction can be so helpful!
paint your nails
You don’t need to spend an arm and a leg at the salon. Instead, get your own drying light and treat yourself to an at-home manicure. You get extra points if you clip your cuticles, apply vitamin oils, and give yourself a hand massage with your favorite lotion. I try to do this at least once a month. I’ll turn on a k-drama or listen to an audiobook and just paint away.
bake
I often enjoy waking up early on a weekend morning and turning on some light jazz to listen to while I bake a coffee cake, molasses cookies, or cappuccino muffins. It’s also fun to try new recipes, especially when you get creative with the ingredients you already have in your home! Baking is a great way to completely immerse your mind in a task – and the best part? You have something delicious to enjoy after all your hard work is complete.
play a board game
I really enjoy playing board games and have even attended a routine game night with friends in the past. It’s a great way to de-stress and just have fun. If you’re anxious about spending time with a large group, here is one of my favorite games that’s suited to two players!
go on a nature walk
Being out in nature is healing in so many ways. If you can, get outside and just go for a walk. It can be at your favorite park or just around your neighborhood. Now that I live in the country, you can almost guarantee that first thing in the morning, I’ll be outside walking up and down my long driveway with a mug of steaming hot coffee. Getting that sunshine is the best, especially during the cooler seasons.
face mask
Face masks solve everything, right? I mean – at least they help your skin! And who says you need to wait for “self-care Sunday” to pour that glass of red wine I mentioned before and slap on a face mask? My favorite mask of all time is this one and I’ve been using it religiously for years. I notice my skin purging all the ick the next day, but then my pores shrink and my skin is smoother and clearer! It’s a great feeling.
crank up some throwback jams and dance
I will often look up 90s or 00s playlists on Spotify and belt my favorite hits from middle and high school at the top of my lungs. I’ll dance and sing while simultaneously reminiscing the good times. Singing and dancing increase the production of serotonin (the happy hormone) and literally just makes you feel better! This can be equally enjoyable on a car ride (just make sure your dance moves aren’t causing you to drive carelessly).
at-home fitness
If you’re spooked by the gym, how about looking up a yoga routine on YouTube and practicing at home? I spent an entire year doing yoga every single day and it made a massive difference in every area of my life. I highly recommend it – even if you think that yoga isn’t for you. If you want some extra cardio, try dancing it out with this “feel good” option.
Learn to make a new drink
Coffee lover? How about experimenting with different syrups or espressos or even iced versus hot? It’s fun to create new and unique beverages to enjoy by yourself or with a loved one. If you’re not a huge fan of coffee but enjoy warm and yummy drinks, give spiced mocha a try. Maybe mixology is more your thing! Get on Pinterest and search for some new alcoholic bevs to try out. I love creating fun, fandom-inspired cocktails with my friends.
Meditate
I’ve said it a million times, and I won’t quit saying it until everyone has this app on their phone: Headspace is, hands down, the best meditation app there is. I used it for over 10 years, and it quite literally saved my life more than once. It’s 100% worth paying for the subscription, and there are hundreds (if not thousands) of guided and unguided meditations to practice. You can even set it up to listen to ASMR story-telling that helps you fall asleep. I especially appreciate these because it helps turn my brain off at night!
Related Posts
How Yoga Has Changed My Life // How to Be Intentional With Your Self-Care Routine // How to Have a Better Night’s Sleep
Do you practice any of these unique forms of self-care when you’re experiencing anxiety?
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I love this! I’m definitely finding that my anxiety is up and sometimes it’s hard to break out of it once it takes hold. I love these ideas but my favourite has to be blowing bubbles – so simple and who doesn’t love blowing bubbles? Great post!
This is such a great post! As someone who struggles with anxiety regularly, nothing makes me feel better than reading my book and having a hot shower xx
These are great tips! Last year was hard for me too for so many reasons but being stuck inside for the majority of my time in a tiny apartment really wore down my mental health. Since we moved into a place with more space and an actual backyard, I’ve been doing much better. But now, my husband is having a ton of health issues and he could definitely use some simple ways to de-stress. Sharing this post with him <3
Lizzie
http://www.lizzieinlace.com
A really great post and so many ways to handle anxiety that I didn’t realise that I was already doing. I love sour candy and red wine (not together mind) and I regularly do jumping jacks to help decompress and get rid of the nervous energy.
Fantastic list! I love the sour candy trick and must try. My very anxious kiddo would love it, too. Admittedly, my favorite escape / reset is reading and I’ve been wanting to do nothing but that for several days now…think my psyche is telling me something. Hmm.
I’m very lucky not so suffer from anxiety but even so the pandemic and home school have been testing my limits over the last 12 months. I love all your tips, some I’d never considered before. Time spent in my garden is where I feel most serene – but you can bet I’ll be taking out my daughter’s bubble blowing kit this weekend, that’s a fab suggestion! x
I love the things you’ve shared here. I was diagnosed with severe anxiety last year and have been trying to work out what works for me.
I particularly love a hot bath, a face mask, a glass of wine, and a book. Although my nephew has some stim toys which are incredible at helping me focus, I could sit for hours with the popper.
Cora | https://www.teapartyprincess.co.uk/
This is a great post! I love these self care tips as well, I’ve been feeling a lot more anxious in general lately, so I’m definitely going to try some of these tips. Xx.
This is a much needed post. I agree with the fact that the pandemic sent us into panic mode and those who were already down with anxiety before the pandemic had it way worse. I developed a little bit of anxiety during the pandemic which I am finding my way out of but there have been times when it hit a little harder. In times like that, it can be really difficult to break out and these are amazing ways to distract yourself for some time and just relax. My favourite is the face mask. I love a good face mask. I mean who doesn’t haha! I also love the idea of going on a nature walk (I find nature walks so amazing and refreshing. They give this extreme peace of mind). I also love the idea of meditating, a steam shower and painting your nails! Lovely post x!
These are so helpful, I feel really on edge at the mo and take stock and having a hit shower or disappearing with a book for an hour has definitely helped xx
I love these ideas and they are so important. I have a lot of anxiety and I have had to find some good coping mechanisms.
Wine/beer or fitness are my go to things when I need to chill out or relax. Both used at very different times of the day (of course!).
I love these self care exercises, I love the ideas of going for a walk and drinking wine, that’s something I’m always for! x
Lucy | http://www.lucymary.co.uk
This is such a helpful post. I’ve been struggling with anxiety for the last year. I’m definitely going to try some of the exercises you’ve mentioned.
Those are some great exercises. I haven’t even heard of some of them. Sour candy, that sounds genius! I find what really helps me is a good walk, a long bath or discussing my concerns with my husband.
These are all wonderful tips. I never used to struggle with anxiety, but with the pandemic it’s really been flaring up. I’ll try some of these! xx
mia // https://beautiful-inspiring-creative-life.com/
I honestly hadn’t heard of so many of these! While I don’t suffer too much from anxiety – just little bouts here and there, this was very informative and I enjoyed reading/learning more. Thank you for sharing girl friend!
xo Laura Leigh
https://louellareese.com
This is such a helpful post considering how pandemic has limited our lives. I really love to go for a natural walk idea. It’s good for us who are locked in our homes.
These are some great suggestions to help you combat with anxiety. I live with anxiety and it can be overwhelming sometimes. Thank you for sharing your suggestions.
Lauren bournemouthgirl.com
Snuggle a pet or do a face mask? Yes, please! But what I really want to have a convo about is that sticky bun. It looks SO AMAZING!!! It is locally made in Richmond?? If so, I’ve got to get one next time I’m in town. Yum!!
It was from a cafe in Charlottesville that I visited on my birthday last year 🙂
Some great ideas that I can share with my daughter. She would especially love the sour candy idea.
A steam shower definitely helps me when I’m stressed! Or wine and a bath. Love these ideas! Thanks for sharing
These are great tips and ideas on reducing anxiety! Long steam hot showers are my
Favorite!
Xo, Steph
These are excellent tips! I bought sour candy to try the next time I have a really anxious episode. I definitely dove back into reading Fantasy this past year as a way to cope.
This is such a great list of recs! I typically will go for a run or try and journal when I start to feel super anxious.
My anxiety has gotten worse over the past year. Meditation and yoga have definitely been helping with my intentional breathing.
Great tips here. I used to have medically diagnosed anxiety (which I don’t anymore yay!) and drinking water used to really help me. I still carry water with me everywhere I go because I find it such a comfort x
Informative post! Blowing bubbles and eating a sour candy are brilliant suggestions! Thanks for sharing!
xoxo
Lovely
http://www.mynameislovely.com
These are such great tips. I remember reading the original version of this post last year and being so intrigued by the sour candy idea! It makes a lot of sense and sounds like it would really help take the focus off of an intense moment. I definitely use a lot of these as self-care practices: face masks, steamy shower, board games, and baking (well, cooking for me) are all incredibly calming.
These are such amazing tips, I love the steam shower one in particular, I’d never thought to do that ever, let alone when I’m in a bad mood. Thank you for such a great list!