15 Ways to Ease Your Anxious Mind
Have I ever shared my struggle with severe dental anxiety?
As a child, I endured a traumatic experience at the dentist, leaving me with a long-lasting phobia. Even scheduling a routine 6-month checkup triggers my anxiety. Just a few months ago, during a treatment, I found myself in tears—not from pain, but from sheer fear. The sound of the dental drill makes me tense up, and I can’t shake thoughts like, “Are those tools sanitized? Is the dentist’s attire clean? Have they even wiped down this chair?”
Recently, I faced a particularly stressful period at work filled with pressing deadlines. The next day, I had the opportunity to work from home, which seemed pleasant until I received a reminder text from my dentist: “Your appointment is tomorrow at 4 pm. See you then!” That message spiraled my anxiety out of control. I couldn’t focus on anything else, especially with a root canal looming on the horizon.
I’m not exaggerating when I say I felt like I was on the verge of a panic attack in the dentist chair. My heart raced, I was trembling, and I struggled to breathe. At one point, my dentist, aware of my anxiety, asked if I was alright. When I feebly replied, “Yes, why?” he noted, “Because you don’t appear to be breathing.” This realization hit me—the first sign of my anxiety manifests in shortness of breath. I often involuntarily hold my breath, bracing for something unfortunate to happen. When anxiety strikes, focusing on your breathing can be immensely helpful.
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It may sound puzzling—how could someone forget to breathe? It’s not about forgetting, but rather recognizing when you begin to breathe rapidly and shallowly under stress. A technique that helps me is placing a hand on my belly, inhaling deeply through my nose to fill my lower lungs, and then exhaling slowly. Repeat this a few times to help regulate your breath, leading to a calmer state of mind. Here are some other effective strategies to soothe an anxious mind and body:
1. Try essential oils. Lavender promotes relaxation, while rose is soothing during emotional moments, and chamomile can alleviate irritability. You can incorporate these oils in baths or blend them into a massage oil (always dilute and ensure they are safe for children and pets). I particularly enjoy using a diffuser.
2. Omega-3 supplements. Research highlights a connection between low omega-3 levels and anxiety, indicating that these fats may influence serotonin and dopamine levels.*
3. Yoga. Yoga effectively releases muscle tension and can significantly calm your mind. Consider trying these yoga poses.
4. Listen to music. Immersing yourself in music, free from distractions, can be deeply calming. Just find a comfortable spot, close your eyes, and lose yourself in the tunes.
5. Practice mindfulness. Acknowledge your feelings without judgment. Mindfulness is about being present and embracing your emotions rather than seeking distractions.
6. Meditate (you can start right here).
7. Limit your caffeine intake. Caffeine can exacerbate anxiety symptoms, leading to increased heart rate and jitteriness.
8. Try lemon balm. This herb has been used for centuries to promote calmness. Its leaves contain terpenes, which may help soothe anxiety. Consider lemon balm tea, supplements, or oils to ease anxiety.
9. Talk it out. Whether confiding in a friend or journaling, expressing your thoughts can be incredibly cathartic.
10. Spend time in nature. There’s something profoundly calming about finding tranquility in a quiet park or forest.
11. Take a nap. Sometimes, all you need is to recharge and reset. Turn off your devices, slip into your favorite PJs, and enjoy a peaceful nap.
12. Engage in creative activities. Whether it’s drawing, cooking, photography, or writing, creativity can be a wonderful outlet for reducing anxiety.
13. Laugh it off. After a tough week at work, I found joy in watching a silly show and ended up laughing so hard that I cried, releasing so much tension in the process.
14. Snack on dark chocolate. As if you needed an excuse! Pure dark chocolate—without added sugars or milk—is a fantastic stress-reliever as it helps lower cortisol levels, the primary stress hormone.
15. Give yourself a massage. Tension causes our bodies to tighten. Relieve that stress by treating yourself to a massage; yoga balls can also be effective tools for this.
Whatever may be causing your anxiety—be it work, family, relationships, or even anxiety without a clear reason—find a calming routine that works for you. Remember, breathing exercises offer immediate relief in moments of distress.
