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Essential Self-Soothing Tips For Anxiety

4 January 2016 by Jessica Mason

Many people suffer needlessly in their struggles with anxiety without ever pursuing help for this problem that can be overwhelming and destructive. However, you needn't suffer in silence because anxiety can significantly lessen over time with effective treatments. The first step is to pursue professional anxiety treatment and counseling. As you start to heal, you may find that self-soothing is important for times when you're on your own. Here are some essential self-soothing tips that can help you feel less anxious and more in control of your thoughts and feelings.

Try Diaphragmatic Breathing

When you have a great deal of anxiety, it's a good idea to try diaphragmatic breathing. This type of breathing can ease anxiety as well as improve your circulation. When you try it, attempt to focus in on the breathing, and breathe in through your nose before exhaling through pursed lips. Take such deep breaths that your stomach pushes out during inhalation.

Distinguish Fact from Fiction

Oftentimes the thing that really gets to you when you're struggling with anxiety may be something that is totally fictitious. For example, if you are anxious about speaking in public, you may be worried that people will boo you off the stage. Now, unless you are getting in front of a junior high school class with your clothes on backwards or stepping onto the political stage of your opponent, you are not likely to be booed from the stage. That's a lie that your brain is telling yourself as part of the anxiety. Reassure yourself that feelings aren't facts.

Delight Your Senses

It's important to be able to rely on what is readily available to you to soothe yourself. If you travel frequently, it's especially important to be able to access self-soothing techniques no matter where you are. Consider the following:

• Listening – Try listening to your favorite calming music. Step out into nature and listen to the sounds of the world. Repeat positive, loving affirmations or favorite quotes aloud to yourself.
• Seeing – Try to look at beautiful things. Look at travel magazines for destinations where you long to go. Flip through a photography coffee table book of beautiful sights. Drive to a location that provides a beautiful view or just look at a part of your home that you fixed up to be especially aesthetically pleasing. Enjoy the beauty around you.
• Tasting – Try to savor the taste of something great. Now, this doesn't mean that you should turn to food for comfort in times of distress. Instead, savoring taste is as simple as enjoying a great cup of tea or coffee, depending on your preference.

Finally, keep in mind that there are no easy fixes. Anxiety has likely had a grasp on you for a while, and it won't disappear overnight. However, by being vigilant about your own self-care and being prepared to self-soothe when necessary, you can be a proactive part of your own healing and secure your sense of well-being when it's needed. To find out more, contact someone like The Center for Family Counseling, Inc.