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  • Writer's pictureChristina Cunningham Spinler

Anxiety Mind-Body Ideas

Updated: Apr 30, 2023

20 Ideas to enhance your body's ability to manage chronic stress and anxiety

Common signs of anxiety may include:


  • Excessive worry or fear

  • Restlessness or feeling on edge

  • Difficulty concentrating

  • Muscle tension or body aches

  • Rapid heartbeat or palpitations

  • Shortness of breath or hyperventilation

  • Sweating or trembling

  • Insomnia or difficulty sleeping

  • Gastrointestinal problems, such as nausea or diarrhea

  • Panic attacks

There are many mind-body remedies that can help alleviate anxiety symptoms. Here are some common ones:


  1. Deep breathing exercises: Taking slow, deep breaths can help slow down your heart rate and calm your mind.

  2. Progressive muscle relaxation: This involves tensing and then relaxing each muscle group in your body, starting at your toes and working your way up to your head. I recommend the insight timer app!

  3. Mindfulness meditation: This practice involves focusing your attention on the present moment and letting go of worries or distractions.

  4. Yoga: Practicing yoga can help you calm your mind and relieve tension in your body.

  5. Tai chi: This gentle form of exercise combines movement, breathing, and meditation to help reduce stress and anxiety.

  6. Acupuncture (or EFT/Tapping): This traditional Chinese medicine technique involves inserting thin needles into specific points on your body to help balance your energy and reduce anxiety.

  7. Aromatherapy: Essential oils, such as lavender, chamomile, and peppermint, can be used to create a calming environment and reduce anxiety.

  8. Exercise: Regular physical activity can help reduce anxiety by releasing endorphins and improving overall physical and mental health.

  9. Visualization: This technique involves creating mental images of calming or peaceful scenes to help reduce anxiety and promote relaxation.

  10. Music therapy: Listening to calming music or playing an instrument can help reduce stress and anxiety. Google "Sound Healing Music"

  11. Mindfulness Self-Compassion Mindset: This type of therapy focuses on changing negative thought patterns and behaviors that contribute to anxiety.

  12. Guided imagery: Similar to visualization, guided imagery involves following a recorded script that guides you through a calming scenario.

  13. Massage therapy: Massage can help reduce muscle tension and promote relaxation, which can be helpful for reducing anxiety.

  14. Herbal remedies: Some herbs, such as chamomile, valerian root, and passionflower, have been traditionally used to help promote relaxation and reduce anxiety.

  15. Journaling: Writing down your thoughts and feelings can help you process and manage your emotions, which can be helpful for reducing anxiety.

  16. Gratitude practice: Focusing on the things you are thankful for can help shift your focus away from negative thoughts and promote a more positive outlook.

  17. Laughter therapy: Laughter has been shown to help reduce stress and anxiety by releasing feel-good chemicals in the brain.

  18. Social support: Spending time with loved ones and seeking support from others can be helpful for reducing anxiety and promoting a sense of connection.

  19. Mindful eating: Paying attention to the sensory experience of eating, such as the taste, smell, and texture of food, can help promote relaxation and reduce anxiety.

  20. Breathing exercises: Different types of breathing exercises, such as box breathing or alternate nostril breathing, can be helpful for calming the mind and reducing anxiety.


Remember, it's important to find techniques that work best for you and your unique experience with anxiety. If you are experiencing significant anxiety symptoms, it's always a good idea to seek guidance from a healthcare professional.







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