7 Anxiety Relief Techniques You Can Try At Home
Anxiety and stress are common experiences that can come at us from anywhere. Whether it’s anxiety from work deadlines, juggling family schedules, maintaining personal relationships, or a medical condition such as an anxiety disorder, you’re not alone. In fact, a recent survey has shown that nearly 60% of adults in the United States report experiencing some degree of daily anxiety and stress.
So how can you manage anxiety on a daily basis? Managing anxiety and stress is crucial to both your mental and physical health. Today we’re taking a look at seven anxiety relief techniques you can try at home to get back to feeling like yourself again. As always, if your anxiety worsens or persists for prolonged periods of time it’s important to see a medical professional for help as it may be indicative of a more serious medical condition.
Home Anxiety Relief Techniques to Try
Having a handful of anxiety relief techniques you can use to manage stress levels on a regular basis can be immensely beneficial. Some of the techniques we’ll explore are perfect for at home anxiety relief while others are easy to do while you’re on the go or even at work.
The anxiety relief techniques we’re looking at today are:
- Exercising for an active lifestyle
- Relaxing in a zero gravity chair
- Reducing caffeine intake
- Lighting a candle
- Meditating for anxiety relief
- Learning to say no
- Listening to relaxing music
Exercise Helps Anxiety
Exercising is one of the simplest anxiety relief techniques that may help anxiety in a multitude of ways. It’s likely you’ve heard of people who go to the gym to work out their stress, but any physical activity will do! Leading a more active lifestyle has been shown to reduce the likelihood of experiencing symptoms of anxiety as opposed to more sedentary lifestyles.
When you exercise, your cortisol levels decrease while production of serotonin and endorphins are increased. Cortisol acts like your body’s internal alarm system and is the hormone most often associated with stress. Conversely, serotonin and endorphins are both natural hormones associated with elevating your mood and managing anxiety.
Exercise also helps improve sleep quality, which can increase your mental function and help manage anxiety better.
Using a Zero Gravity Chair for At Home Anxiety Relief
Next up in our exploration of anxiety relief techniques is relaxing in a zero gravity chair. What is a zero gravity chair, you ask? A zero gravity chair is a recliner that provides a variety of different mental and physical health benefits. The history of zero gravity chairs comes from observations made by NASA on the natural body position of astronauts at rest in zero gravity.
In the zero gravity position, the legs are elevated above the heart level, evenly distributing your weight along your body. This positioning is incredibly comfortable and helps take care of your body by improving blood flow, helping alleviate back pain, boosting your immune system naturally, and even helping the body heal faster!
So how can you use a zero gravity chair for at home anxiety relief? The first way is by how they help boost your physical health. Physical pain is a common cause of anxiety and stress. Like a double-edged sword, anxiety and stress are also common causes of pain. Using a zero gravity chair for pain relief and relaxation helps on both fronts. They allow you to relax while they help your body heal.
Zero gravity chairs are also easy to combine with other anxiety relief techniques including breathing exercises, better sleep quality to help how you heal while you sleep, and meditating. Bonus features of zero gravity luxury recliners like massage and heat therapy work to further enhance their ability to help you manage anxiety and stress, too! These are multifunctional furniture pieces you’ll wonder how you ever went without.
Reduce Caffeine and Anxiety May Lessen
Found in most sodas, coffee, and tea, caffeine is a stimulant that may cause increased anxiety. Its prevalence in so many beverages makes overconsumption of caffeine a common problem amongst adults. Cutting back your caffeine intake (or cutting it out altogether) is an easy anxiety relief technique to practice anywhere.
Similar to alcohol, the threshold for caffeine intake differs from person to person. If caffeine starts to make you feel jittery and anxious, that’s a prime indicator to cut back and switch to a non-caffeinated alternative. When in doubt, water is always best!
Lighting a Candle or Use Essential Oils
How does such a simple activity make our list of anxiety relief techniques, you wonder? As one of our primary senses, scent can be very powerful and influential with managing our emotions. Lighting a candle at home is a simple way to incorporate your olfactory senses and provide at home anxiety relief.
If you prefer essential oils, try a calming scent like lavender. In one study, lavender essential oils were shown to successfully provide recorded levels of anxiety relief in subjects. Other calming scents to try for candles or essential oils may be:
Meditating for Anxiety Relief
Practicing mindfulness meditation is one of the anxiety relief techniques on our list you can do anywhere! Whether you’re at home meditating in a zero gravity chair for the ultimate in relaxation or taking a short break at work to reflect, meditation benefits both your mental and physical health.
As part of at home anxiety relief, try taking a few minutes each day to meditate while relaxing in your zero gravity chair or comfortable sofa. It doesn’t have to be a long routine—even five minutes will work! When you’re meditating, try to find a calm, quiet space and center your thoughts. There are loads of types of meditation to try, so don’t worry if you don’t care for the first one you give a go.
If you’re using meditation for anxiety relief techniques at work or on the go, you can easily meditate at your desk, in a break room, or even in the car for a few minutes. The important thing isn’t to completely drown out everything, but to be able to focus on your thoughts without judgement creeping in. The point of meditation is self-reflection and calming your remind and body.
Overcoming Anxiety About Saying No
One of the harder anxiety relief techniques for some is learning how to say no. While this may be a more difficult task for some, it’s critical to your mental and physical wellbeing and why it’s made our list. Overcoming anxiety about saying no is about knowing your limits and taking control over potential stressors in your life.
This doesn’t mean you have to say no to everything, of course! Learning how to say no isn’t mean or unkind. You can be a wonderfully helpful person without overstretching yourself. Overcommitting is a super common cause of anxiety in a world where our schedules are full from morning to night. Overcoming anxiety about saying no could change your life and help you feel better than you have in a very long time.
Listening to Calming Music for Anxiety
Whether you’re on the go or relaxing at home, listening to calming music for anxiety is a simple anxiety relief technique you should try. You can try it as part of a relaxing night time routine or as a way to calm yourself and manage anxiety throughout the day!
Driving your car and feeling anxious? Turn on some calming music (ideally under 60 beats per minute or BPM) and see how you feel your anxiety lessen. Combining anxiety relief techniques at home and want to listen to music while relaxing in a zero gravity chair next to your scented candle? Sounds perfect! Music and sound have incredible potential for anxiety and stress management.
Pro tip: For another way to use sound as an anxiety relief technique, try binaural beat therapy!
We hope that our list of anxiety relief techniques has given you a few new methods to try the next time you feel anxiety coming on. Remember that managing anxiety is a process so try different methods to see which one works best for you. Whether it’s lighting a candle, practicing mindfulness meditation, or choosing a zero gravity chair to relax in, you’ll find an anxiety relief technique that fits your needs.
Interested in learning more about zero gravity chairs? Check out how they might benefit you with these 5 ways zero gravity recliners help improve mental health.