10 Ways to Fight Anxiety With Easy Self-Care Tips

Occasional anxiety and a certain amount of stress are normal for everyone at some point. But the stress of modern life: pandemics, economic uncertainty, politics, global unrest can push the anxiety level over the top for many – if not most – people.

“Anxiety can be a vicious circle,” says Silvana Romitelli, a life coach in Buenos Aires, Argentina, referring to the mind/body/emotion loop that feeds anxiety and stress. “It’s necessary to change actions or habits to break the circle."

Read on for ten easy ways to interrupt the anxiety circle and help reduce stress in trying times.

Exercise has been shown to release serotonin, a natural mood-booster that is a doctor-approved way to reduce problems with stress and anxiety, says Mary Elizabeth Dean, a writer on mental health issues at Betterhelp.com. Go for a jog, ride a bike, do yoga — anything to get your body moving. Even taking a walk helps pump up the so-called “happiness hormone” to reduce anxiety. “When you exercise, you not only are giving your body much-needed strength and stamina, but you are also releasing all the bad energy that is pent up inside you,” she writes.

There are dozens of apps for guided meditation as a way to gain control of your emotions. All you may need, though, is a few minutes alone in a quiet place. Psychologist Rick Hanson, the author of several books about personal well-being, psychological growth and contemplative practice, suggests a waking-up practice of “leaning into good.” “There is a traditional saying that the mind takes its shape from whatever it rests upon," he writes at his website. "Instead of resting it upon planning, worrying or stressing about your day, how about taking a little time to receive and embrace something more positive?” However you choose to meditate, practitioners say that consistency is key, so set aside time for meditation each day.

Even in hard times, there’s a lot to be thankful for, and developing an attitude of gratitude can have a calming effect on the brain, researchers have found. “Studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed,” psychologists Joshua Brown and Joel Wong write in an article for Greater Good Magazine. Some suggestions: Write a letter to thank someone (even if you don’t send it); notice — and accept as a gift — small acts of kindness; keep a gratitude journal.

“Stress can lead to shallow breathing and an increased heart rate,” says Cari Michaels, Extension Educator at the University of Minnesota Extension. Slow, deep, mindful breathing is a good self-care antidote. There are many techniques for practicing mindful breathing, and Michaels shares a simple “I Am Here” exercise from fellow educator Lori Rothstein that can reduce anxiety by grounding you in the moment: Close your eyes, and as you breathe in, say “I am,” and when you exhale, say “here.” A series of three breaths (or more, if you like) allows you to take the time to make yourself present in the environment, she says.

Family and close friends can be part of a necessary support system. Studies show that staying in touch with a good network of support reduces anxiety and stress. Recognize how fortunate we are to have Zoom, FaceTime, Skype and other ways to interact “live” with those we love. “Eye contact allows for deeper connection and fulfillment in relationships,” say experts at UCLA Health.

Health researchers have found that exposure to nature reduces the production of stress hormones and contributes to physical well-being overall, says Cari Michaels, extension educator at the University of Minnesota Extension. Studies show that mood improves — going from stressed and anxious to more calm and balanced — after spending time outside. While you’re out there, “look for moments that give you serenity,” Michaels writes. “Notice the sky or sunset, birds flying overhead, animals around you, the beauty of nature.”

Yes, it’s important to keep up with what’s going on around you and around the world. And yes, a lot of what’s going on is upsetting. But give yourself a break now and then and disconnect periodically from the constant stream of breaking news. “Being tuned in to the 24-hour news cycle may fuel a lot of negative feelings like anxiety, sadness and hopelessness," Dr. Jana Scrivani, a clinical psychologist, told NBC News. Put down your device and turn off the TV every now and then, or at least set time limits on your news consumption. And seek out the positive stories, as well, Scrivani suggests.

“I like to plan ahead, to organize, to make things easier for myself,” says Gabriela Guevara, a retired schoolteacher who now works with her daughter in a small cake-and-cookie-baking business in San Jose, Costa Rica. Others use a variety of ways to stay on track to accomplish necessary tasks: daily to-do and must-do lists, calendar reminders, sticky notes on the fridge — all can keep your schedule on track and your stress and anxiety at bay. Promise yourself a reward — a cup of tea, a small treat, a nap — when the goal is reached. “I try to enjoy what I am doing,” says Guevara. “This is what makes me feel good.”

When you’re dealing with work, kids schooling at home, aging parents and household chores along with the uncertainty of what lies ahead, it may feel wrong to focus on yourself. But it’s critical to work in some self-care while you also take care of others. “This can be as simple as taking five minutes each day to sit quietly and reflect, or it can be more complex,” writes Mary Elizabeth Dean for BetterHelp.com. Listen to your favorite music, take a warm bath, read a book, go for a drive — find something you enjoy alone, and indulge.