Anxiety Treatment Without Therapy: Self-Care Strategies

1. Pranayama (Breath Control): All too often when experiencing anxiety the breath becomes very irregular, negatively affecting the mind and body.   However, practicing deep breathing exercises such as Nadi Shodhana (alternate nostril breathing) or deep abdominal breathing where you take a short inhale and lengthen the exhale, can help you reduce symptoms of anxiety and facilitate a more normal pattern of breathing.  

2. Yoga Asanas: Yoga postures are a great way to switch from a sympathetic to a parasympathetic nervous system state.  For this purpose try engaging in gentle yoga poses that focus on stretching and relaxation, such as Balasana (Child’s Pose), Viparita Karani (Legs-up-the-Wall Pose), and Savasana (Corpse Pose). These poses can help release tension and promote a sense of calm.  These poses are generally included in any yogic practice such as Hatha, Ashtanga or Yin Yoga.   

3. Abhyanga (Self-Massage): Performing self-massage with warm sesame or coconut oil is a very effective technique for reducing symptoms of anxiety. Massaging the body, starting from the head all the way to the feet, with warm oil helps relax the muscles and calm the nervous system.  For detailed instructions you can find plenty of videos online.  

4. Meditation: Regular meditation can help quiet the mind, reduce racing thoughts, and enhance mindfulness. There are many different types of meditation techniques you can choose from, some of which include mindfulness of breathing, or Vipassana.  If you struggle to practice on your own then practicing within a group format is also proven to help. 

5. Attend a Focusing workshop: Whilst anxiety is caused due to maladaptive cognitions, applying a body-centred technique that focuses on bodily sensations or the felt sense can reduce symptoms of stress and help you to feel calmer.   Attending an introductory Focusing workshop will equip you with the skills for self-practice.   

6. Emotional Freedom Techniques (EFT): Also known as “tapping,” EFT combines acupressure with psychological techniques. It involves tapping on specific meridian points while focusing on emotional challenges, which can help reduce, or even heal anxiety if applied properly.   

You can learn the entire EFT tutorial for free here.  

7. Trauma Release Exercise (TRE):  Traumatic stress is an embodied experience.  This means that one is not only affected by chronic negative cognitions, however the distress is a felt sense in the body.  Negative cognitions result in trapped energy in the body and studies have found that acts of movement, such as shaking, can release negative energy and induce the parasympathetic relax and restore state.  TRE essentially entails carrying out a few yogic stretching poses then lying down and allowing the body to generate natural tremors that reduce symptoms of anxiety and stress.  Studies, especially among military personnel, have found TRE to be effective for releasing physiological stress, tension and enhancing mental wellbeing.  There are a few organisations in the UK that teach this technique.  It is very easy to learn and designed to be a self-care technique you can utilise for life. 

8. Journaling: This is a great way to help you process negative thoughts and emotions and reduce symptoms of anxiety.  You can simply get a pen and some paper and just write freely.  Alternatively, a more structured approach might entail noting down a few things you feel grateful for first, letting go of any judgments or expectations, then writing whatever comes to mind, even if this seems disorganised.  Try to express yourself as fully as possible. Describe your feelings and emotions, identify and name your anxieties or stressors, and how they make you feel and how they impact your thoughts and behaviour.  You can end the journaling session by trying to think of some solutions or goals to help you address any problem you face.  Remember to practice daily and periodically review what you have written to assess for any changes.  

9. Nature and Grounding: Spending time in nature, whether it’s a leisurely walk or jog in the park or simply sitting by a body of water is a great way to promote wellbeing. Nature has a soothing effect on the mind and helps reduce stress.

10. Diet and Nutrition: A bad diet can negatively affect how you feel, however it can also impair healing from physical illness.  Therefore nourish your body with healthy foods.  You may favour warm, cooked, and easily digestible foods. Avoiding excessive caffeine, processed foods, and sugary snacks. Including foods like whole grains, vegetables, and moderate amounts of healthy fats.

11. Aromatherapy: Studies suggest that aromas can improve mood and enhance memory functions.  Calming essential oils such as lavender, chamomile, and Bergamot are proven to facilitate a relaxation response.  You can add a few drops to a diffuser or mix them with a carrier oil and use for Abhyanga (self-massage).  

12. Herbal Teas: Some people find sipping on calming herbal teas like chamomile, brahmi (gotu kola), and ashwagandha very relaxing. These herbs are believed to have a soothing effect on the nervous system.

13. Social support:  If professional mental health care is not an option then there are many alternative options to access social support.  This can include talking about your feelings and concerns to compassionate friends, family or trusted individuals. You can also access online resources, websites and forums dedicated to mental health that offer information, support and connection to others experiencing similar problems.  In addition, you may even consider supporting others; research shows that small acts of kindness or volunteering can boost mood and give a sense of purpose.  

14. Daily Routine:  Whatever of the aforementioned techniques you choose to practice, be it some or all, be sure to apply them regularly.  With continuity of practice you should find the best results.

I hope you found this article useful.  If you would like guidance in applying mindfulness or if you have any questions regarding the technique then feel free to get in touch.

With best wishes,

Sadaf