5 ways to start easing anxiety, stress and depression each day
While there isn't a quick-fix for mental health challenges, there is a lot that we can do ourselves at home - and for free. These are just a few of the tools I have used over the last few years to conquer my anxiety and depression. I hope you might find them useful too. The key is to build these in consistently every day, one at a time, no matter how awful (or good) you may be feeling.
Tip #1 - Start the day with "I Am" affirmations
That fuzzy feeling between being asleep and fully awake is when our minds are most impressionable. What we do at that moment can set the course for the rest of the day. Instead of picking up your phone or thinking of everything you've got to do, repeat affirmations* in your mind. It could be as few as one, or as many as 10 - the trick is to repeat them several times. Repeat them in your mind throughout the day, when you get free head-space or when you feel anxiety rising.
*Examples: I am strong; I am loved; I am enough; I am safe; I am healthy; I am beautiful; I am blessed.
Tip #2 - Take a cold shower
I know, I know, this sounds extreme! So start off gently. Have a normal shower and then gradually reduce the temperature right at the end, keeping your breathing slow and steady and shoulders relaxed. You only need it cold for a few seconds to start off with. Try to go a bit colder and longer each time you shower. You'll be amazed how you're able to adapt and how awake you'll feel.
You could try setting yourself a target of lasting a song on the radio (which also acts as a distraction!) You could even do an iced bath once you're handling cold showers!
"If you can learn how to use your mind, anything is possible." Wim Hof
Look into cold-water therapy, the science on how it works is amazing!
Tip #3 - Focus on your breath
It sounds so obvious, but our breath is our main life-line! Yet when we have anxiety and stress, we unconsciously take shallow, short, faster breaths in the top of our lungs. The sympathetic nervous system is in fight or flight mode, so we want to get control of that before anxiety can take hold.
Try this:
With a hand on your belly, take a deep breath in through the nose and feel it go right down to your belly (you should feel your tummy rise), then up into the chest. Make sure you're not holding tension by dropping your shoulders.
Hold your breath in at the top for 4 seconds
Release it through the mouth for 4 seconds
Hold it for 4 seconds
Inhale deeply and slowly through the nose for 4 seconds.
Repeat for several rounds until you feel calmer.
This is called box breathing and helps to steady the heart rate, stimulate the vagus nerve as the diaphragm becomes engaged (which triggers the parasympathetic - calming - nervous system), and also quietens the mind by giving you something to focus on. You can do this anywhere, at any time.
Tip #4 - have a bedtime skin-care routine
Fatigue seems to come hand-in-hand with anxiety and depression, as does a lack of motivation for self-care. Regardless of gender, a good way to tackle both is to introduce a bedtime skin-care routine. Treat yourself to some nice new products and go to get ready for bed at the same time each night, such as 10pm. Go to bed straight afterwards and don't look at your phone (that is known to raise anxiety but also stimulate the brain, which hinders sleep).
This may take some self-motivation to keep doing, but I promise you it'll be worth it. The routine will create a signal to your brain that it's nearly sleep time, so hopefully improving your ability to have a sleep - which is so critical for our overall health, but particularly mental health. Having a skin-care routine is also showing yourself love and you'll feel so much better for it.
Tip #5 - Finish the day with gratitude
To finish off the day, get into the habit of thinking of all the things you're grateful for. Even if it's only one thing.
It might be something nice that happened that day; it might simply be that the sun was shining and you heard birdsong; perhaps that you've got a bed to sleep on and clothes on your back; it could be that you're grateful for a friend; that you're grateful for music.
Being mindful really does help to train the brain to focus on the positives and the 'now', getting out of those negative thought spirals and self-talk.
You could even keep a journal by your bed and write them down each day. You'll find that as time goes on, you'll notice more and more things to be thankful for.
Before you go to sleep, be grateful for yourself: for keeping on going, for trying your best. Perhaps repeat those 'I am' affirmations and take a couple of nice deep breaths to anchor in the feeling.
Other ideas
There are so many things you can add to your day to help complement the tools above. Look into free meditations on YouTube; jump up and down or wiggle your body when you get up in the morning; read a book; look up local sound baths; limit time on social media; find free breath-work online; go for a walk; get barefoot outside (grounding is amazing for our nervous systems!); create a playlist of your favourite up-beat songs and listen to it as you make dinner (maybe dance or sing a little); eat nourishing food (cut out the sugar and processed food a bit at a time); keep hydrated; chat with a friend or a loved one.
Know in your heart that things can and will get better - you've already got through your worst days. Love yourself like you would your best friend, because you really are worth it.
Comment in the box below on which techniques you've found particularly helpful with your mental health...
PS... Regular sound baths - as well as all of the above suggestions - had a truly profound positive effect on my mental health (it's the reason I trained to become a practitioner). You can find free ones online, but having them in-person is even better if you can. Find out when my next group sound bath is, or book a private 1-1 session for a more personalised session.
If you are currently struggling with mental health challenges, you may also benefit from speaking to one of the following UK organisations, who offer listening services for free:
Mind: 0300 123 3393
CALM: 0800 58 58 58
The Mix (under 25s): 0808 808 4994
National Suicide Prevention Line UK: 0800 689 5652
Papyrus Hopeline (under 35s at suicide risk or others concerned): 0800 068 4141
The Samaritans: call free on 116 123
Shout (confidential text service if you need immediate help): 85258 (text SHOUT)
NB the information on this page is not intended as medical advice - always seek the guidance from a doctor.
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