Go-to anxiety busters

November 12, 2022

Written By

Tabitha Dumas

Several people have asked me recently, “What do you do when you start to feel anxious?” and I realized I do, indeed, have a list of anxiety busters. 

If you’ve experienced it, you know that once you get a hint of feeling on edge, it’s easy to “spiral” downward from there but if you can keep it at bay from the start, you’re more likely to be able to avoid a full meltdown or episode.

These are things that have worked for me over the years when I’ve started to sense that “on edge” feeling creeping in. I know everyone and every experience is unique but I’m sharing in case it helps even one person. Sometimes for me it’s low blood sugar, a tummy issue, an adrenaline dump, etc. so going through this list means 1. something works to address what’s happening and/or 2. enough time passes that it subsides.

Things to do when you’re starting to feel anxious:

* Quote scripture, preferably out loud
* Pray for other people
* Visit your five senses one by one. Take in what you can see, smell, feel, taste, hear in that moment
* Take a Bach’s Rescue Remedy
* Breathe in slowly through your nose and out through your mouth
* Breathe in relaxing essential oils or a soothing scent
* Do a simple chore like washing dishes or laundry
* Go to the bathroom
* Get outside or simply open a window
* Take a walk
* Read something calming
* Drink tea
* Run a quick and easy errand you’ve been meaning to do
* Eat a snack
* Watch feel-good TV
* Adjust your temperature or add or remove clothing to be more comfortable
* Talk to a friend
* Journal
* Do an item on your to-do list
* Remind yourself that you’re human and no feeling lasts forever

Added later from friends:

* Listen to music
* Hold a worry stone
* Bathe and get dressed

What favorite anxiety busters would you add?


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