Generalised Anxiety Disorder: 5 Self-Help Techniques

2.  Art Therapy

Numerous studies have explored associations between the creative expression of thoughts, emotions, bodily movement and wellbeing.  Generally, the literature seems to indicate a positive relationship between the creative arts and diverse health outcomes.  For instance, a study by Ciasca et al (2018) reports that participants engaging in a 20 week painting intervention seemed to experience less anxiety and depressive symptoms.  Research by Konykasunwan et al (2016) found that combining creative art therapy with physical therapy seemed to reduce depression scores, enhanced physical mobility and quality of life.  A review by Stucky & Nobel (2010) found that music engagement, visual arts, movement based expression and expressive writing may be strongly correlated with improved mental and physical health.  Patient accounts of people that have experienced trauma also suggest that engaging in practices such as simple drawing of past events (real or fictional), on paper, may benefit health.  

3. Forest bathing

To forest bathe is to be totally present in the forest environment, focusing on what you can see, hear, smell, and feel.  Over the last decade a plethora of studies across countries has established that spending time in nature is beneficial for mental, emotional, and physiological health.  Interestingly, in Scotland, General Practitioners can now prescribe nature as medicine to patients due to the extensive evidence of its benefits.  There are a variety of nature activities that you can can engage in, however, studies suggest that spending time in the forest environment may benefit cardiovascular health, reduce symptoms of stress, (Park et al, 2010) as well as reduce symptoms of anxiety, anger, and depression.

4. Transcendental meditation

You will likely be aware that meditation can lower stress levels.  However, specific types of methods such as TM which involve the silent repetition of words/phrases can benefit different aspects of mental, emotional and physical health.  For instance, a study carried out by Sneider et al (2012) found that TM reduced heart attacks, strokes, and death among cardiac patients; whilst Barnes et al (2018) found that practicing TM led to reduced intake of prescription medications and expenditures.  Others (Leach et al, 2015) have found it to improve mood and stress.

5.  Hydrotherapy

Water therapy can include any number of activities that promote the parasympathetic state of relax and restore such as, swimming, running or walking in water, relaxing in a jacuzzi, a hot bath, taking a shower and so forth.  studies have found that bathing 3 or 4 times each week may reduce the risk of heart disease by 24%, whilst daily bathing may reduce the risk of heart disease by 35%.  Surprisingly, research by Faulkner et al (2016) suggests that taking a one hour bath may burn as many calories as exercising, and may also reduce inflammation.  A study by Clarke-Kennedy & Cohen (2017) found that hydrotherapy may reduce pain, symptoms of depression and improve sleep.  

I hope you find these suggestions useful; you can access the full text of the aforementioned studies here.  For further information about anxiety or to discuss personalised support options, get in touch to book a free consultation. 

All the very best,

Sadaf