Living with an anxiety disorder can feel like an uphill battle. However, self-care can make this battle easier, so it is an important component of anxiety treatment. This applies to generalized anxiety disorder (GAD), social anxiety disorder (social phobia or SAD), and other forms of anxiety. This article will recommend self-care tips for you or your loved one to practice during recovery and beyond.

Eat well

Taking care of one’s physical help is an effective way to reduce the symptoms of anxiety. This involves eating a well-balanced diet and not skipping meals. Eating a protein-rich breakfast and food high in complex carbohydrates (like whole grains) can help steady one’s mood, as can drinking plenty of water. Limiting caffeine can also help reduce nervousness and, therefore, some symptoms of anxiety.

Get enough sleep

Getting enough sleep is vital to self-care and mental health treatment. Not getting enough sleep can worsen the symptoms of any mental disorder. Unfortunately, an anxiety disorder can make maintaining a regular sleep schedule hard. Consult a psychiatrist if anxiety continues to get in the way of sleeping.

Keep a schedule

Having a set schedule can help with anxiety treatment in several ways. For one, it can reduce anxiety symptoms by making the day more predictable. If anxiety gets in the way of leaving the house and doing chores, having a routine can help ensure the patient completes those activities. In practice, this may look like implementing a grocery day once a week, a morning routine to help one get out of the house, and a nightly bedtime routine to have some predictability to look forward to after a hard day.

Spend time with loved ones

While spending time with loved ones cannot get rid of anxiety entirely, it can help ease its symptoms. It does not matter whether the loved ones are family or friends. Spending time with people who know, love, and care about what one is going through can help. They can provide support throughout anxiety treatment as well as encouragement to keep trying during days when symptoms seem to spiral out of control.

Keep in mind that leaning on loved ones is not a replacement but a bolster for psychiatric treatment. It can even help to bring a family member to therapy sessions.

Practice coping skills for anxiety

Coping skills can help interrupt an anxiety spiral and make it through a panic attack. Breathwork, such as steadying one’s breath, is one of the most commonly used tactics during a panic attack. The 333 rule, as described by Healthline, is another common anxiety coping skill:

Name three things one can see
Name three things one can hear
Touch three objects, such as a pen or the floor

The 333 rule is a form of mindfulness, a nonspiritual practice in which one is encouraged to take stock and focus on the present. Mindfulness helps draw one’s attention away from feelings and symptoms of anxiety and refocus on what is happening around them. More often than not, the present moment is less threatening than one’s symptoms make it seem. Focusing on the here and now helps one slow down, gain perspective, and find calmness.

Find a hobby

A hobby can be a helpful outlet for those with anxiety disorders, as it can alleviate stress. Having less free time also means having less time to spiral with symptoms. Channeling time and energy into a hobby is healthier than spending it caught up in anxiety. Hobbies can bring a sense of accomplishment (e.g., if the hobby is a craft) or an expanded worldview (such as if the hobby is reading or researching).

Look for peer support

Peer support may look like a peer support group or an online community. While socializing may not seem like self-care, fostering supportive relationships can be crucial to taking care of oneself. Humans thrive off genuine relationships; relationships often help people through the hardest times. Therefore, investing in peer support rather than isolating is an important facet of self-care and anxiety treatment.

Manage expectations

Getting caught up in one’s expectations and disregarding seemingly minor improvements is easy. However, self-care means celebrating small wins. Anxiety treatment comprises small steps that inch the client closer to a more fulfilling life. Even completing a small step, such as making it through a panic attack slightly better than before, should be looked at as an accomplishment. Try not to get frustrated if progress is slow or become discouraged by symptom flare-ups. Consistency is the most important thing for anxiety treatment.

Consult a mental health professional

While self-care is crucial, the importance of seeing a mental health professional for anxiety treatment cannot be understated. A psychiatrist can help a client manage their symptoms with prescription medication, making therapy more effective. Call our office today to learn more about how a psychiatrist may help.

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