Self-soothing, otherwise known as self-care, is one of the most effective techniques of relieving stress and anxiety. These strategies come handy and can be life-saving whenever a panic attack, stress, or anxiety confronts an individual. They involve simple techniques anybody can self-apply to take instant control to calm down his nerves.
Self-soothing techniques help you to take charge of your emotions and enable you to remain in control of your temperaments instead of letting off and resorting to frustrations or violence. Self-soothing techniques for anxiety skills remain the easiest and most helpful techniques when it comes to staying calm, stress, and anxiety-free.
Symptoms of Stress and Anxiety:
Extreme cases of stress and anxiety can come by way of a panic attack or depression. They all share similar symptoms. Sometimes you sweat, feel dizzy, fatigue, racing thoughts, your heart pounds dreadfully, you feel excessive tension, palpitation, worried, anxious, irritated, and in a nervous mood too.
Other symptoms include weakness, nausea, sweating, restlessness, inability to concentrate, heart-racing, and short breath. Even fear, tiredness, agitation, and trembling are not left out. The extreme side of anxiety is much similar to heart attack symptoms which can be worrisome.
Your experience may not be excessive. Perhaps, your concern is a simple technique to self-soothe which can help you remain calm when you are upset or intensely stressed.
Uncommon Self-Soothing Techniques to Instantly Apply When Stress and Anxiety Comes
Here are some helpful anxiety relief techniques that can help you self-sooth and get immediate results
1. Focus On Your Breathing:
Conscious breathing works well. Breathe in deeply, but slowly. Hold it for about 10 seconds, then breathe out slowly. It prevents tension and anxiety from settling in, as well as, takes your mind away from fearful thoughts. Then, you will observe that you are able to remain calm.
2. Identify Any Single Object and Fix your Attention on It:
This prevents your mind from racing frantically and remain stably calm.
3. Write Down the Things you Believe that Make you Afraid:
This helps you to really see things from a real perspective. You kind of feel, “It’s not that serious after all.” You can hiss and move on with your life without the usual feeling of trepidation and a nervous wreck.
4. Do Things that Regulate your Stress Levels:
Stuff like sound sleep, regular exercise, deep breathing, getting up from your seat to move about, taking a nap, etc. all help to regulate your stress level instantly.
5. Be in Tune with your Immediate Environment:
Stop focusing on what’s going on in your inside, turn your attention outward and look broadly at the world around you. Feel the presence of your noisy neighbors, listen to children rattling in the next compound, watch and hear the sound of the chirping birds, or the honking cars outside. Your mind will instantly switch off from the anxious problems troubling you.
6. Critically Evaluate the Realities Facing you:
If you dispassionately step back to take a second deep look at the facts, you will realize it’s not worth killing yourself with anxiety.
7. Get Out in the Open:
Go out and take a walk in the park, go to the woods, the riverside, and commune with nature. You will surely get yourself together and feel different by the time you are back.
8. Think Positive Thoughts:
Believe you don’t need the negative thoughts that are producing unwanted results for you. Realize you can change your life by changing your thoughts.
9. Meditate, Speak in Tongues, or do Yoga:
You feel good instantly. These spiritual mantra work wonders in sending stress and anxiety away from your body very fast.
10. Take a Positive Step to Find Out the True Position on the Reason for the Anxiety:
Have you committed any sin and your conscience is pricking you? Do you suspect your spouse is cheating on you and you are so worried? Confront him and talk it over. You’ll realize you may be wrong after all. Even if he does, is that a matter for which you can stress yourself endlessly? Don’t discomfort yourself over a matter for which a mere apology can resolve.
11. Do Positive Self-Talk:
Be frank to talk and dialogue with yourself. Remind yourself it shall be well again.
Benefits of Using your Five Senses to Self-Soothe
Some profound self-soothing techniques that people rarely talk about are the use of our five senses to get rid of stress and anxiety instantly
1. Resort to Sense of Touch:
Pampering your skin could be quite soothing and this can come in many ways. For example, warm up yourself in the sun, dive into the swimming pool, or Jacuzzi, and have a soothing bath, wear new clothes that make you feel great. This will make you relax some more.
2. Try your Sense of Taste:
As hunger is stressful, so is healthy food soothing. Drink green tea, munch, a bar of candy or take a proper healthy meal.
3. Taste your Sense of Smell:
A good aroma is a well-known useful therapy that relieves stress and anxiety instantly. The aromatic fragrance of Lavenda essential oil is very calming to the nerves when it comes to managing stress.
4. Try the Sense of Sight:
Watch a lot of amusing films and videos; read interesting books that catch your fancy. Whatever can make you laugh is okay. Go outside and admire the blue sky and appreciate the wonders of God. Watch your old pictures.
5. Explore your Sense of Sound:
Music therapy is quite an effective technique to self-soothe. Play the kind of music you love loud and dance to the tune. You will soon realize that your feeling of stress and anxiety will instantly depart.
Put these techniques and recommended therapies to work. Try them out and see what works best for you and stick with them.
Check out more of our content below:
- 15 Self Development Skills Most Careers Require
- Meditation Made Simple: A Beginners’ Guide To Meditation!
- 15 Simple Ways to Worry Less Starting Today
- 5 Simple Ways to Be Kind to Yourself and Others
- 101 Amazingly Good Habits to Start Improving Your Life
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