Originally published March 2020. Revised and republished March 2021.
The pandemic sent the world into panic mode. If you’re someone who already struggles with anxiety, chances are, things are much worse for you right now. 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 feels extra scary right now. Some days I just want to hide my phone and curl into a ball. However, as a blogger, the last thing I can do is avoid social media, so I’m finding other ways to cope with the widespread panic. Some of these may seem simple or child-like, 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 this season is becoming especially challenging to navigate, and I find myself leaning towards manic hysteria and panic on a regular basis. It can be really difficult to refocus and regularly practice self care, but when I do, I notice a massive improvement in my overall demeanor and mood. I’m hopeful these 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 – especially during a season of worldwide fear. 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!”
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 most sour candy I can handle (my favorites are the lemon Warheads – 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. 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. However, it can reduce that anxious feeling – and it tastes wonderful. I suggest a Cabernet Sauvignon.
snuggle a pet
I’m so lucky to have the most wonderful kitty in the world. Okay, sure, she’s actually a little sass but she’s my baby, and just petting her head or scratching her chin and hearing her purr is 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.
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 actually getting 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? Just don’t reach for dystopian sci-fi right now. 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 binging a television show. Read before bed and you’ll find yourself sleeping better too! (You can find some of my favorite fictional books here and here)
online shop (for fun)
Everyone is so focused on getting “necessities,” but rather than stressing yourself out, how about shopping for your spring and summer wardrobe? Or maybe there’s a new furniture piece you’ve been looking at! Indulge in a little retail therapy!
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.
bake
I’ve recently discovered that baking is really enjoyable. Yes, I realize this is a given for so many people, but I’ve never been someone who craves a baking sesh. However, I’ve really enjoyed waking up early on a weekend morning and turning on some light jazz to bake muffins or breads or cookies. It’s fun to try new recipes, especially when you get creative with the ingredients you already have in your home!
play a board game
My husband and I play board games frequently, and we have a routine game night with friends. 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 our favorite 2-player games (we like to play it while watching the show it’s based on)!
go on a nature walk
Being out in nature is healing in so many ways. Get outside and just go for a walk. It can be at your favorite park or just around your neighborhood. I’m not likely to be in contact with anyone else, and I’m still spending time outdoors.
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 Cab Sauv and slap on a face mask? My favorite mask of all time is this one and I’ve been using it at least once a week lately. 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
My husband discovered this playlist on Spotify, and we laughed til our bellies hurt over all the songs we loved in middle and high school. It was great to just dance around and sing at the top of our lungs, while simultaneously reminiscing the good times. Singing and dancing increase the production of serotonin (the happy hormone) and literally just makes you feel better!
at-home fitness
If you’re spooked by the gym right now, how about looking up a yoga routine on YouTube and practicing at home? Or if you want some decent 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. Maybe mixology is more your thing! Get on Pinterest and search for some new alcoholic bevs to try out. Might I suggest a perfect springtime drink like this one?
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’ve been using it for over 6 years, and it has 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
5 Ways to Counter Seasonal Depression // How to Be Intentional With Your Self-Care Routine // 5 Tips for an At-Home Spa Day
Do you practice any of these unique forms of self care when you’re experiencing anxiety?
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Lindsey says
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!
Rachael says
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
Lizzie says
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 Cup of Wonderland says
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.
Linda says
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.
Lisa says
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
Cora @ TeaPartyPrincess says
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/
Carrington | Chaos and Coffee says
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.
Ruth| Ruthiee loves Glamour says
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!
Alice Spake says
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
Neely Moldovan says
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.
Holly Wood says
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!).
Lucy says
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
Kelly Diane says
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.
Maria Koss says
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.
mia says
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/
Laura Leigh says
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
Ekta says
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.
Lauren says
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
Jennifer Prince says
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!!
Stephanie Whitman says
It was from a cafe in Charlottesville that I visited on my birthday last year 🙂
Jolayne says
Some great ideas that I can share with my daughter. She would especially love the sour candy idea.
Marissa says
A steam shower definitely helps me when I’m stressed! Or wine and a bath. Love these ideas! Thanks for sharing
Stephani says
These are great tips and ideas on reducing anxiety! Long steam hot showers are my
Favorite!
Xo, Steph
Ashley@AttemptsAtDomestication says
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.
Anna English says
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.
Greta says
My anxiety has gotten worse over the past year. Meditation and yoga have definitely been helping with my intentional breathing.
Jenny in Neverland says
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
Lovely says
Informative post! Blowing bubbles and eating a sour candy are brilliant suggestions! Thanks for sharing!
xoxo
Lovely
http://www.mynameislovely.com
Megan Elliott says
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.
Annie says
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!