Anxiousness, Anxiety, and Panic! Oh My! Somatic Interventions You Can Do At Home

Anxiousness, anxiety, and even panic are increasingly common emotional states characterized by feelings of apprehension, worry, and fear. They can manifest in various ways, including physical symptoms such as increased heart rate, sweating, and muscle tension. You can have some control when these strong emotions take a grip on you. There are interventions you can do at home to help manage panic, anxiety, anxiousness, and somatic (bodily) symptoms. It is very useful to practice these on a regular basis, to establish the habits, even when not in a place of suffering, so that your body will be accustomed to these useful interventions when the need arises. You might want to start by setting aside a little bit of sacred space in your home to create, what I like to call, a Zen Den, or a Place of Peace.  Please see the Zen Den Collection here on our site for items that might help you to that end.

Deep Breathing: Deep breathing exercises can help slow down your breathing and reduce feelings of anxiety. Breathe in deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Try to focus on your breath and count to 5 or more as you inhale and exhale.

Here are some more interventions you can employ to help reduce your anxiety symptoms:

1. Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body. Start with your feet and work your way up to your head. This technique can help reduce muscle tension and promote relaxation.

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2. Mindfulness Meditation: Mindfulness meditation involves focusing on the present moment without judgment. You can start by focusing on your breath and observing your thoughts as they come and go. This can help reduce anxious thoughts and promote relaxation.

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3. Exercise: Regular exercise can help reduce anxiety and promote overall wellbeing. Try to incorporate at least 30 minutes of exercise into your daily routine. This could be anything, such as running, going for a walk, practicing yoga, dance, and so many more.

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4. Limit Caffeine and Alcohol: Caffeine and alcohol can both exacerbate symptoms of anxiety. Try to limit your intake of these substances, especially in the evening.

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5. Get Enough Sleep: Getting enough sleep is essential for managing anxiety. Try to establish a regular sleep routine and aim for 7-9 hours of sleep each night.

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6. Warm Mineral Bath: Dim the lights, play relaxing music, and soak in a bath with some dissolved Himalayan salts for 20 or 30 minutes. Breathe deeply, and repeat some positive affirmations or a comforting mantra. 

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7. Stay Connected: Staying connected with others can help reduce feelings of anxiety and promote social support. Consider reaching out to friends or family members for support.

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8. Massage or Accupressure: Spread energy throughout your body and release feel-good neurotransmitters, such as endorphins to boost your mood.

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9. Seek Professional Help: If your anxiety symptoms persist or are interfering with your daily life, it may be helpful to seek professional help from a therapist or mental health professional. They can provide additional interventions and support to help manage your anxiety.