If you’re like many, you could use some solid mental health tips for managing anxiety. However, few people attend schools or have jobs that devote more than lip service to stress management, and knowing what to do can confuse even well-educated individuals.  However, anxiety is an increasing problem. The pandemic saw a substantial increase in this and other mental health disorders, and soaring inflation and economic uncertainty mean the issue hasn’t subsided for many. Worse, it prevents folks from finding the help they need, as socioeconomic factors are a leading cause of skipping care in the United States. It’s understandable if you have to manage alone, and the following tips can make a difference.  1. Get Organized  It’s the day of your big presentation — and you can’t find your phone. Panicked, you scour the house, making yourself late in the bargain. The entire ride to work, your stress levels go through the roof, worsening your anxiety symptoms.  Here’s the biological reality: it’s far harder for you to focus when you’re frantic. That leads to careless mistakes like misplacing your keys, causing further panic. Give yourself the gift of organization — your future self will thank you:  Create a place for everything: You’re far less likely to misplace essential items like your phone and keys when you always put them in the same place. It’s one reason that moving is so stressful; you have to get used to a new dedicated spot. Practice when you’re calm, so it’s second nature when crunch time hits.  Get a planner: You can go with old-fashioned paper or use an app. Each Sunday, plot a course for your week. Review your to-do list for the next day before shutting down for the evening, so you don’t accidentally forget that specialist appointment you’ve awaited for months.  Use electronic reminders: Nearly every cellphone has a built-in alarm clock that lets you set as many reminders as you like. Set them for everything to avoid regret.  2. Learn to Breathe Yoga enthusiasts know that pranayama, or breathwork, is one of the most important parts of any class. It focuses on mindfully controlling the duration, frequency and timing of each inhale and exhale.  Why is it so important? Breathing is one of the best ways to calm an overexcited nervous system and tap into your parasympathetic side, your body’s signal to relax, rest and digest. When you panic, your breathing becomes shallow. Consciously elongating each inhale and exhale gradually induces calm, although it might take a few minutes.  There are dozens of breathing techniques you can use. One of the simplest is simply using a 5:5 count. Inhale for a count of five and exhale the same length until your jitters reduce.  3. Modify Your Diet  Can the foods you eat influence your mood? Absolutely. Scientists learn more about the gut-brain connection every day, but they now believe regulating your intestinal microbiota could help improve anxiety symptoms.  What should and shouldn’t you eat? In general, it’s best to avoid ultra-processed foods. Why? Researchers suspect that overconsumption of such products often triggers systemic inflammation, a culprit behind many diseases, including those affecting your brain.  Some foods may help you battle anxiety. Why not add more of these to your plate and mindfully observe their effects?  Fatty fish: Fatty fish are high in omega-3 fatty acids, which reduce brain inflammation and promote better neurological health.  Nuts and seeds: These contain high levels of magnesium, selenium and zinc, which are all vital for brain functioning.  Yogurt: Yogurt is rich in probiotics that help support a healthy intestinal microbiome.  Turkey: This food contains tryptophan, the stuff responsible for that post-Thanksgiving dinner nap. It induces a sense of calm and relaxation.  4. Work It Out Exercise is one of the best natural remedies for anxiety. Why? It lets you mitigate excess stress hormone levels like nature intended — tapping into your “fight or flight” response. Your body doesn’t know if you’re wrestling a lion or wailing on a punching bag; the effect is the same.  However, you should keep your workouts under an hour and average in intensity for best results. Exercise also promotes a stress response, dropping adrenaline and cortisol levels when you complete your fitness routine. Excessively vigorous or prolonged activity can raise cortisol levels, provoking the opposite reaction and exacerbating existing imbalances. As in most things, moderation is key.  5. Try Calming Herbs Before modern medicine existed, people turned to nature for treatment. Many of the compounds in such plants are key components of many of today’s allopathic remedies. However, there’s nothing wrong with trying natural herbs if you don’t have meaningful access to prescriptions.  Pro-tip: Herbal medicine works much like traditional in that not every remedy works in a pinch. You have to take some long-term to appreciate the effects, so please don’t give up after one serving fails.  What are the best herbs to use for anxiety? Add some of these to your teapot.  Passionflower Valerian Chamomile Lavender Lemon Balm Additionally, you might want to add adaptogenic herbs to your mix. What are those? These plants protect against the effect of oxidative stress, battling some of the inflammation that might keep other remedies from working as effectively. Some popular ones to try include: Ashwagandha Astragalus Holy Basil (Tulsi)  Chaga mushroom  Reishi mushroom  6. Practice Yoga  Yoga is perhaps the ultimate form of exercise for people with anxiety because it unites the benefits of deep breathing with physical movement to double the perks. Please don’t think you can’t get an invigorating experience this way — step into an Ashtanga or vinyasa class, and you’ll be sweating plenty by the time your session ends.  However, you can also find less vigorous forms. Hatha is a great starting place for many beginners because it allows you to master poses without flowing through them too quickly or holding them for an extended period. Gentle yin and restorative classes are glorious when you have chronic pain or simply want to stretch yourself calm before sleep. You don’t even have to join a studio — plenty of yoga guides create free content on YouTube to spread the bendy-stretchy love.  https://youtu.be/rNVzTZcimjc?si=x04EDbVynL6pjOWC 7. Float Away  Have you heard of floatation therapy? This treatment encloses you in what’s essentially an aquatic sensory deprivation chamber where you float blissfully in warm waters, free from the excess bombardment of stimuli that ramps up anxious feelings in many. It costs between $75 and $100 on average for a 30-minute session.  However, you can imitate the effects at home in your bathtub. Close the door, light some electric candles — real ones are too risky if you fall asleep — and dim the lights. Consider adding some soul-soothing solfeggio music, as the water may amplify the effect of the frequencies. A pair of waterproof headphones helps you shut out any outside noise that might disturb your otherwise peaceful bliss.  8. Try Aromatherapy  Can inhaling your favorite fragrance ease panic? Perhaps. How does aromatherapy work? Researchers believe that the scent molecules travel from your nose to your brain, where they activate your amygdala, which impacts emotional regulation.  What are some of the best scents? Many of them are similar to the herbs you ingest:  Chamomile Lavender Rose Bergamot Jasmine Holy basil  9. Locate Low-Cost Help  Finding low-cost mental health care isn’t easy, even if you have coverage. If you’ve already visited Healthcare.gov and haven’t found a plan that fits your budget, you might have to get creative.  Support groups can be a lifeline, and many people with anxiety find online versions more manageable than entering a room full of strangers, even if they share a common problem. Members can share strategies that work for them. You might also get lucky and find a clinic that offers services on a sliding scale. Prescription drug discount plans can sometimes bridge financial gaps if you can swing a psychiatrist’s appointment but not ongoing copays or deductibles, only medication.  It’s generally best to keep your mental health woes out of the workplace, as this information is more likely to harm, even derail, your career than it is to get you the help you need — and job loss only compounds your existing angst. However, if your employer offers an assistance plan, you may investigate it, especially if the administrators take pains to maintain your confidentiality. Be aware of the risks before you leap, however, as regret can make your mental health worse.  Mental Health Tips for Anxiety Rates of anxiety continue rising. Unfortunately, not everyone has access to a therapist’s couch or medication. That doesn’t make their conditions less severe.  Try these eight mental health tips for managing your anxiety. A single or combination approach may work best; experiment until you find the right treatment regimen.  Originally published December 15, 2022. Updated December 23, 2024. 

When your anxiety gets too high, everything feels like it’s spinning out of control. That’s a really scary experience. Prepare yourself for stressful situations by learning these grounding techniques for panic attacks. They’ll calm your nervous system and give you a sense of control over your mental health again. What Are Grounding Techniques? Grounding techniques engage your muscles or brain to distract your nervous system. Instead of telling yourself to calm down — which rarely works during an anxiety attack — these techniques keep your body busy so your nervous system realizes there isn’t a threat. It’s crucial to try both physical and mental grounding techniques for anxiety attacks as you explore what works best for your mind. One may be more effective than the other in various situations. Knowing how to do both could resolve your anxiety in times of crisis. Best Grounding Techniques for Anxiety These are some of the best grounding exercises you can try when you feel like you’ve lost control of your anxiety. Keep the steps saved on your phone or by your bedside so you always have directions to follow when you need help. 1. Try the 5-4-3-2-1 Method Many people prefer the 5-4-3-2-1 method because it may feel like you’re checking things off a to-do list. If you find staying productive soothing, you might enjoy it too. Follow these directions to calm your mind: Say five things you can see, like a lamp or TV. Say four things you can hear while doing this grounding technique. Say three things you can feel, which may require touching the carpet or your chair. Say two things you can smell (if you can’t smell anything, name two smells you love and imagine inhaling their aroma). Say one thing you can taste, like a sip of water or a bite out of a cracker. Try taking deep, slow breaths between each art of this technique. Repeat it as often as needed and switch environments to engage with new sensations. You can also follow this video guide for extra help. https://www.youtube.com/watch?v=30VMIEmA114 2. Walk Away  Mild exercise is a surefire way to quell panic. Doing so makes evolutionary sense. When you have an anxiety attack, your body releases the stress hormones adrenaline and cortisol to propel your muscles into action. However, modern “attackers” seldom resemble hungry lions.  Your body hasn’t caught on to the fact that all the cortisol in the world won’t solve problems like too many bills with too little month for paying them. You might not be able to hit a sudden financial windfall, but you can burn those hormones off the way nature intended. Taking a walk around the block can also prevent you from saying something you don’t really mean in the heat of the moment. 3. Practice Box Breathing People can feel anxious anywhere. The spike in mental and physical tension occurs when people hear loud sounds, encounter social situations or smell something related to a bad memory. If anxiety affects you while you’re busy, like during your commute to work, box breathing can help. Here’s how you can do it: Breathe in through your nose while slowly counting to four. Hold your breath while counting to four at the same pace. Exhale while counting slowly to four. Wait four seconds and repeat until you feel calm. Bookmark this video to follow it when you’re too anxious to sleep or feeling nervous before a meeting. It’s also helpful if you need someone to count to four while your mind races. https://www.youtube.com/watch?v=MoQVgJx_QN4 4. Understand What Is Happening  Your first panic attack is scary and deserves emergency care — you want to ensure an underlying health condition doesn’t lurk behind those heart palpitations. However, learning about your disorder can help quell your fears once you have a diagnosis.  Learn to recognize the symptoms of a panic attack. Sometimes, mindfully observing what is happening in the present moment is enough to gradually restore calm. Imagine yourself as a neutral scientist, taking notes on your physiological responses like increased heart rate and sweating. This is one of the grounding techniques for panic attacks that people might not think to try because viewing yourself through a clinical lens might feel strange at first. You’ll know it’s working when you feel slightly disconnected from your panic and able to think more clearly as your body calms down. 5. Use One of Your Five Senses The 5-4-3-2-1 technique has structured steps that engage all of your senses. Sometimes, anxiety attacks make following multiple instructions more difficult. If your thoughts won’t slow down enough to count things in your environment, use one of your five senses to hone your focus. Choose one and follow these general ideas: Sight: Choose one thing in your vicinity and describe it out loud to yourself, focusing on every tiny detail. Hearing: Pick something you can hear or turn on some calming audio. Describe what it sounds like and any good memories you associate with it. Smell: Choose a smell or talk out loud about an aroma you love. Touch: Touch something near you and talk about what it feels like, what temperature it is and if it’s something you enjoy feeling. Taste: Grab a water bottle, soda or a nearby snack and describe what it tastes like. Focus on every sensory experience related to tasting it. Save this tutorial in a playlist to make it part of your calming auditory input. The calming instructor and music will ease your mind and might make this technique more successful for you. https://www.youtube.com/watch?v=mzDdXCrmmWM 6. Observe Your 4F Stress Response  You can also learn a lot about yourself through observing your psychological response to stress. If you have a past trauma history, you might not even recognize the sights, smells or sounds that trigger a flashback and the accompanying panic. However, your body recalls the memory.  Psychologists have identified four trauma responses to stress — fight, flight, freeze and fawn. You probably recognize fight-or-flight. Freezing creates the stereotypical deer-in-headlights pattern. You stop and watch to see what will happen next or play “dead.” It could explain the overwhelming emotions that make it impossible for depressed people to move from bed.  Fawning refers to immediately moving to please the source of the threat. It often occurs in response to childhood trauma where you tried to prevent abuse by doing everything you could to please the offending parent.  Once you observe how you typically react, you can evaluate the effectiveness of your innate response. If it isn’t appropriate to the situation, think of how you can behave differently.  7. Doodle Anxiety Away Keep a sketchbook and pencil near where you typically feel nervous. Even if you only doodle on a sticky note, drawing may reduce your anxiety by helping you focus on your creative expression. Free drawing can even reduce burnout symptoms when practiced while you’re feeling anxious. Use these inspirational ideas to start drawing next time your nervous system starts overwhelming you: Draw abstract shapes and see how you can connect them. Let your hand move over the paper in any direction. Sketch a photo of something that brings you joy, like a puppy or a flowering plant. Draw something you did the other day that made you happy. Try outlining a picture of what you’ll eat for your next meal. Many people enjoy watching this technique tutorial while they draw to avoid feeling like they’re alone. See if it helps you while trying this anxiety resource. https://www.youtube.com/watch?v=YTHgm8wL_IE 8. Find a Focal Point  When you panic, your eyes scan your visual field, seeking impending threats. Finding a focal point on which to center your vision can help calm your physiological responses.  Fixate on an object approximately 20 feet away. It helps to make it something pleasant and natural, like your aquarium or a houseplant. Keep your attention on that spot until your heart rate begins to subside. 9. Explore Somatic Grounding Somatic techniques involve interacting with your environment with your body. You’ll stimulate your nervous system with outside things like textures and temperatures. It distracts your body from its high anxiety state, making it easier to calm down. Use these steps to ground yourself anywhere: Place your bare feet on the carpet and wiggle your toes. Notice how it feels, how the pressure distributes in your feet and what it feels like to flex your toes. Place your hands on a tree trunk and note what the bark’s texture does to your skin. Lie down on the floor until you’re fully prone. Notice where the pressure in your muscles goes and how gravity pulls you to the earth.  Sit comfortably on a chair and pay attention to how your body adjusts to the chair’s softness or firm arms. Press against the ground like you’re about to do a plank. Feel the pressure in your hands, the firmness of the floor and the strength in your body. If you’re having trouble picturing this freestyling technique, this instructional video might make it easier. You’ll know you’re doing it correctly by following each guided step. https://www.youtube.com/watch?v=5TBoR847clE 10. Get Into Nature  Nature has the power to heal and quiet your mind. Even gazing at pictures of outdoor scenery can relax you and make you more productive. Imagine what immersing yourself in the forest can do.  If you can’t take off on an impromptu camping trip, go for a walk in the park. Even stepping outside to stroll around the block and look at the trees will soothe you. It’s one of the simpler grounding techniques for panic attacks that makes a big difference if you’re able to walk around while processing your thoughts. 11. Trace Your Hand If other resources like positive affirmations don’t ease your mind by affirming your reality, focus on what’s in front of you. Hold up your hand and follow these steps to guide yourself through another grounding technique: Hold your non-dominant hand in front of you with your palm facing away. Place the pointer finger on your dominant and against the base of your thumb. Slowly trace up your thumb, over your fingernail and down the other side toward the base of your other pointer finger. As your finger rises, inhale slowly. Exhale when your finger falls down to the next finger on your non-dominant hand. Hold your hand up like the instructor below to see if this grounding technique helps you gain more control over your breathing. https://www.youtube.com/watch?v=5zhnLG3GW-8 12. Tense and Relax  It might sound contradictory, but you can relax your muscles by tensing them. Often, you unconsciously hold stress in various body parts, like your hips, lower back and shoulders. All you need to do is tighten every muscle in your body as hard as you can while you inhale. As you slowly exhale, release all that tension. You can also perform a body scan to identify problem areas and use this method to spot-treat them. Ease Your Anxiety Attacks During Tough Times Use any of these grounding techniques for anxiety attacks to ease your mind when life gets challenging. You’ll gain more control over your mental health and always know how to support your well-being in times of crisis.

Anxious and depressed have been common adjectives many use to describe themselves when they’re not feeling their best. It’s normal sometimes to feel nervous, sad and hopeless. However, going through them for an extended period is a cause for concern. Identifying the signs of anxiety versus depression matters to label your emotions appropriately and take steps to improve your mental health sooner rather than later. Symptoms of Anxiety Versus Depression Anxiety and depression are dissimilar, although some of their symptoms overlap. Plus, you can have both simultaneously, so knowing which one you may have can be challenging. These mental health conditions can interfere with your daily activities and may last indefinitely. Restlessness and agitation characterize them. They may also affect your appetite, sleep, digestion and concentration. That’s why many individuals living with anxiety or depression may see their physical fitness and cognitive performance decline. The similarities end here. Anxiety and depression are groups of mood disorders. Each has multiple types, and each type has distinct symptoms. Nevertheless, some indicators may suggest you have anxiety, depression or both. Anxiety may cause you to worry persistently, severely and disproportionately about the thing bothering you. You may overthink, imagine worst-case scenarios and obsess over situations and outcomes. Think of analysis paralysis, except fear fuels indecisiveness instead of information overload. A prolonged state of anxiety can result in heart palpitations, chest tightness, shortness of breath, muscle tension and exhaustion. It may also trigger your fight-or-flight response, putting you on high alert. People suffering from anxiety often get overwhelmed by their troubles. They may feel out of control, on edge or cranky. If anxiety is energetic, depression is lethargic. Depression may make you lose interest in the things you enjoy. It may make you gloomy and struggle to finish small tasks without exerting more effort. Depression may feel deep sadness, hopelessness, helplessness or guilt. This condition may also lower your self-esteem or reinforce feelings of worthlessness. These symptoms compel depressed individuals to think of dark thoughts such as self-harm and suicide. To be clear, you may notice these signs without actually being depressed. Some depression symptoms may manifest due to an underlying medical condition — like a thyroid problem. Anxiety and Depression Types Anxiety and depression are spectrums. Understanding each of their types helps put things into perspective. Types of Anxiety Normal anxiety differs from anxiety disorders. That’s why feeling anxious and having anxiety are unique experiences. Normal anxiety is a short-term state of distress caused by a specific stressor — an ordinary response to something inducing emotional difficulty. You should get over it quickly, especially when the source of stress is gone. Anxiety disorders are different. They’re mental illnesses characterized by extreme worrying or fear of something. Compared to signs of normal anxiety, the symptoms of anxiety disorders versus depression are closer. The most common anxiety disorders are as follows: Generalized anxiety disorder: This type of anxiety can cause you to excessively worry about your family, income and other regular aspects of your life, which may last for months or years. Social anxiety disorder: This condition can cause you to fear one or multiple kinds of social situations too much. You may feel self-conscious and afraid of getting judged or doing anything embarrassing. Panic disorder: This mental health problem can trigger panic attacks without warning when there’s no apparent danger. Phobia-related disorders: A phobia is a persistent, uncontrollable and irrational fear of something. Some are benign, while others have severe consequences. For example, needle phobia — from which up to 66 million Americans may be suffering — may cause people to skip lifesaving vaccines and other medical treatments. Obsessive-compulsive disorder: This condition can cause you to have an anxiety-inducing intrusive thought or urge called obsession. It also compels you to develop a repetitive behavior — called compulsion — you should do to ease your unpleasant feelings temporarily. Posttraumatic stress disorder: This mental health problem can trigger intense anxiety when something jogs your memory and reminds you of a traumatic event. Hypochondria: This condition can cause you to frequently worry too much about your health — even when there’s nothing seriously wrong with you. Types of Depression Some depressive disorders are more disruptive and dangerous than others. Learn about the most common ones.  Clinical depression: Sometimes called major depression, this disorder can look different in different people. However, your mental health specialist may diagnose you with this illness if you’re melancholic or anxiously distressed for most of the week for multiple weeks. Persistent depressive disorder: This condition is the less severe but chronic kind of clinical depression. Individuals living with it can remain fully functioning and are often high achievers, making it more challenging for the people around them to notice their depressive disorder. Bipolar disorder: Also known as manic depression, this mental health problem can cause your mood to fluctuate. You can have depressed episodes on the low end of your mood swings and bouts of mania when the pendulum moves the other way. Psychotic depression: This condition features symptoms of clinical depression and psychosis. Patients with depressive psychosis may hallucinate, have delusions or experience paranoia. Pregnancy-related depression: Hormonal level fluctuations during pregnancy may lead to prenatal or postpartum depression. The latter is more severe than the baby blues most mothers experience after delivery. Postpartum depression may evolve into postpartum psychosis. Disruptive mood dysregulation disorder: This condition can impact school-aged children and adolescents, causing them to exhibit chronic irritability and frequent anger outbursts.  Seasonal affected disorder: This type of clinical depression can affect you when seasons change. Most individuals with this disorder experience it when winter rolls around, although it goes away around the spring or summer. Prescription Meds Versus Natural Remedies for Anxiety and Depression The mental health specialists who diagnose anxiety and depressive disorders create treatment plans to help patients get well. These treatment plans may involve medicines, counseling or both. Some healthcare providers may also recommend other therapies like meditation and lifestyle changes — such as engaging in more physical activity and eating healthier foods — to manage anxiety or depression symptoms better. Take Anxiety and Depression Seriously Anxiety and depressive disorders are no laughing matter, so don’t take them lightly. Get support from your loved ones and consult a medical specialist to get diagnosed accordingly and receive an appropriate treatment plan.

Cell phones and computers are an integral part of society nowadays. People use them as tools to work and earn money, while others utilize them to seek entertainment or engage with others online. While there are perks to these forms of technology, it may be high time to take a step away from a digital detox. Digital Detox Meaning A digital detox is a voluntary break from the online world and all the devices that come with it. By tuning out anything digital, individuals can reevaluate how they spend their time and experience life without distractions.  Some people who try out a digital detox may only remove themselves from social media or the world wide web. However, others try to completely cut off screen time, which includes televisions, video game consoles and other forms of technology.  Digital Detox Benefits Deliberately taking time away from social media seems challenging at first, as most may spend more waking hours online rather than offline. However, it can make you happier through a variety of ways. Here are the benefits of a digital detox: 1. Increased Physical Activity While portable digital devices exist, most keep users glued to a chair or a sofa. A two-week social media detox study had participants relay how they had more physical activity, like walking their pets or doing chores. Boosting your exercise by regulating your time online also helps you stretch your muscles and get your bones moving. Productivity brings a sense of personal gratification, and so does prioritizing your physical health. 2. Less Stress Social media is pretty stressful at times, depending on the content you’re exposed to. There’s a constant influx of news and communities fighting with one another. Being the target of online scrutiny and hate comments is also troubling.  Another study finds people who abstained from social media completely were more successful in lowering depression and anxiety symptoms. While there is little to no effect on loneliness levels, mental health and stress levels have stabilized more. 3. More Time for Real-Life Interactions Have you ever wished you had more time during the day? The truth is Americans are spending about seven hours and three minutes online daily. You can check your own personal device to gauge the exact number of hours. A digital detox would help you reclaim that time and use it on more offline activities. You can have fulfilling real-life interactions with your friends and family more frequently. Having the awareness to enjoy your own company also brings joy. 4. Better Sleep Another way digital detox makes you happier is by improving your sleep. While some may not like to admit it, having a device to entertain you late into the night can distract you from slumber. It’s part of why many advise putting the device away when heading to bed. Nevertheless, you also need to regulate your online presence during the day. Too much social media use lessens your overall sleep quality while increasing the risk of sleep issues. Take a step back and have your circadian rhythm back to normal. How to Successfully Achieve a Digital Detox  A digital detox poses many advantages to your physical and mental well-being. However, it’s important to have the right execution, as too much restriction off the bat can make you relapse back to your digital dependency. Here are tips for forgoing your gadgets. 1. Narrow Down Your “Why” Having a specific reason to go to the digital detox help you stick with the task. Are you aiming to focus on something outside of your social media use? Do you simply want to purposefully cut back on the hours to change your habits? Narrow down the core goal and write it on a note to remember afterward.  2. Lessen Social Media Time If this is your first time running a digital detox, focus on reducing your online time rather than completely omitting it. You should use social media for about 30 minutes a day or less. However, you can extend this to an hour or so depending on your feelings. Scale it back once you get used to letting go of your phone.  3. Turn Off the Notifications One of the reasons why people gravitate toward their cell phones is because of the notifications ring. Try to make a point to turn off the unnecessary ones or turning the settings to vibrate mode instead. You can also build up a habit of checking on your phone later in the afternoon— condition yourself that the mornings are for offline activities. 4. Control What Goes on Your Screen List words or content that may trigger your stress levels and prevent them from showing up to make your device use a more positive experience. For instance, regular exposure to digitally altered images sets unreachable beauty standards and creates feelings of inadequacy. Alter your settings to keep AI-generated content out. 5. Pick Up a New Hobby As a digital detox will free up so much of your time, you’re bound to feel a little bored. Look for a fulfilling hobby to take up the space. You can get back into reading or turn to crocheting. Consider venturing into physical classes to learn how to cook, do pottery or speak a whole new language. 6. Head Outside Alone Learn to leave the house without your phone during a digital detox. To really get a break from the digital world, you can go on new adventures and immerse yourself in nature. Mountaineering helps with emotional regulation and thrill-seeking. Running the trails and scaling new heights also give you many beautiful sights to appreciate. 7. Journal Your Experience Keeping a journal about your digital detox can help you track your progress. Note down the number of times you went online and how you felt about it. You could also jot down what offline activities you engaged in. Look back to the pages when you feel a little doubtful of your tech usage. 8. Be Kind to Yourself Consistency is what makes digital detox successful. However, it’s natural to deviate from your plan 100% of the time. Be forgiving of yourself and take a deep breath. You can adopt other solutions, like physically unplugging the router or finding an accountability partner. Recall your goal and keep moving forward. Try Out a Digital Detox A digital detox reveals how often you utilize technology and its general impact on you. Don’t be afraid to shake your current routines when they feel stagnant. Step away from screens for a change to discover a new you.

Anxiety isn’t just worrying about something going wrong. It’s also an uneasy feeling in your body that occurs for various reasons. Check out some surprising triggers for anxiety that people often don’t consider when evaluating if it’s something affecting their mental health. If they’re recurring for you, use the following tips to fortify your mental well-being overnight. What Are Anxiety Triggers? Anxiety triggers are any interior or exterior factor that activates your nervous system negatively. If you experience one, your body becomes on alert to help you survive what it assumes is an emergency. Experts estimate that 31.1% of U.S. adults will have an anxiety disorder at some point during their lives, so you’re not alone if anxiety affects your daily life. How to Know if You Have Anxiety Someone might have anxiety if they feel on edge, irritable or restless. It can also keep them from sleeping or concentrating. Sometimes, anxiety appears as muscle tension that results in body aches or headaches. As you note triggers for anxiety in your life, consider how often you’ve felt those common anxiety symptoms. If they occur daily or weekly, you may be living with a higher level of anxiety than before. 14 Triggers for Anxiety That Might Affect Your Life There are numerous triggers for anxiety you might experience every day beyond stressful conversations or relationships. See if any of these influences happen to you to understand your mental health better. 1. Loud Noises Even if you love living in a city or having something playing in the background while you work, loud noises might influence your anxiety. The constant overbearing volume of noises causes overstimulation, which occurs when one or more things activate your sensory inputs for an extended period. Here are a few examples of noises that could put you on edge: Someone talking loudly for a long time Constant noise coming from your TV Emergency sirens passing your living space a few times each hour An air conditioning unit that’s impossible to ignore when it turns on Horns honking on the highway Having a physical reaction to noises could mean you need to talk to your doctor. Individuals who are more sensitive to sound may have other conditions like sensory processing disorder or autism spectrum disorder. If that’s the case for you, a diagnosis could help you and your doctor arrive at more helpful management techniques for your condition. 2. Instinctive Negative Thoughts You don’t need to actively dislike yourself to have negative thoughts influencing your anxiety. They may be so common that they’ve become a subconscious belief that erodes your self-esteem, thanks to people or traumatic events making you believe that way. Your self-image could be one of your biggest triggers for anxiety. Ask yourself important questions to get honest answers, like: How often do I focus on my shortcomings? Are my mistakes more important to me than my successes? What do I feel when I look in the mirror? How often do I compare myself to others? When someone compliments me, do I instinctively reject it as false? People can always improve their self-esteem by repeating positive self-talk or surrounding themselves with better influences in social circles. However, recognizing the negative thoughts is an important part of understanding what adds to your daily anxiety. 3. Some Medications If you take prescription medications, your doctor considered your health history before recommending them. However, some ingredients can cause anxiety even if you didn’t have the condition before. Common medications that cause anxiety include: Amphetamine salts Hydrocortisone Methylphenidate Prednisone Dexmethylphenidate Corticosteroids and stimulants like these activate the nervous system more strongly in some people than in others. If you take these types of medications, talk with your doctor about your anxiety. They may reduce your medication’s strength or start a new prescription to support your health more effectively. 4. Hot Temperatures Higher indoor or outdoor temperatures affect the brain. Feeling overheated can make people more irritable or stressed because their nervous system is more active. If reflecting on your anxiety reveals that it’s only an issue in specific warmer spaces, this could be the primary trigger for anxiety in your life. 5. Dehydration The body needs water to maintain its functions. Water fills cells and aids blood production, allowing the brain to get more oxygen. When you’re dehydrated, the brain receives less oxygen because the blood can’t flow as effectively. It may trigger anxiety symptoms because your body is trying to tell you it needs more water. Some people may deal with dehydration because they don’t want to drink more water. They might not have many bathroom breaks during the day or feel able to carry a water bottle. Either way, you can get more water by eating fruit or setting reminders to stop by a water fountain at least once an hour. 6. Conflict Even minor disagreements can spark anxiety, especially if you're someone who avoids confrontation. Lingering tension or unresolved arguments can weigh heavily on your mind, keeping you on edge. Approach conflicts with open communication and empathy. Practice active listening and work toward resolution, even if it's uncomfortable at first. 7. Caffeine Overload You may reach for coffee to power through your day, but too much caffeine can exacerbate anxiety. It stimulates your central nervous system, which might make you feel jittery and mimic the physical symptoms of anxiety, like a racing heart. Limit your caffeine intake and consider switching to herbal teas or decaf options, especially later in the day. 8. Health Challenges Living with a chronic illness, recovering from an injury or even dealing with recurring headaches can heighten anxiety. Health issues can create uncertainty about the future of amplify feelings of helplessness, both of which are major anxiety triggers. Practice self-compassion and focus on what you can control, like adhering to treatment plans of maintaining a healthy routine. Don't hesitate to seek support from therapists or chronic illness communities. 9. Perfectionism Striving for perfection may sound admirable, but it's often a hidden source of stress. The constant pressure to meet impossibly high standards can lead to self-doubt and a fear of failure, both of which fuel anxiety. Shift your mindset from perfection to progress. Celebrate small wins and remind yourself that imperfections are just part of being human. 10. News and Social Media Staying informed is important, but doomscrolling through constant news updates or comparing your life to curated social media feeds can leave you feeling overwhelmed, inadequate or even helpless. Set boundaries by limiting your daily news consumption and unfollow accounts that make you feel stressed or insecure. Replace scrolling with activities that make you feel good about yourself, like reading or journaling. You can also set a screen time limit on your phone to prevent mindless scrolling. 11. Skipping Meals When your blood sugar dips, your brain can interpret it as a stress signal. This can lead to irritability and heightened anxiety. Keep healthy snacks like nuts, fruit, yogurt or granola bars on hand to prevent those dips. 12. Cluttered Spaces Your physical environment can have a surprising impact on your mental state. A messy or disorganized room can create a sense of overwhelm and contribute to anxiety. Tackle clutter one small section at a time, using methods like the 12-12-12 decluttering system to make it more manageable. 13. Bright or Fluorescent Lighting Harsh lighting --- especially in office settings --- can lead to discomfort or overstimulation, which can trigger anxiety in some people. Use soft lighting where possible or take breaks to step outside into natural light. 14. Overcommitting Sometimes, anxiety stems from trying to do too much. Saying "yes" to every request can leave you feeling stretched too thin and anxious about meeting everyone's expectations. Set boundaries and learn to say "no" without guilt. Prioritize tasks that align with your goals and values. When to Seek Help Triggers for anxiety are mostly manageable on your own, but they can be too overwhelming for some people. You should talk with your doctor or a therapist if your anxiety prevents you from enjoying your life. If you can’t enjoy socializing, sleep through the night, digest food or go a day without a panic attack, some expert help could be just what you need to manage your unique levels of anxiety. Gain More Control Over Your Mental Health Today Use these tips to recognize and regain control over these triggers for anxiety. Your mental health doesn’t have to cause daily battles. Simple routine modifications or a chat with your doctor could be what you need to live without anxiety symptoms disrupting your life. Originally published on March, 29 2024. Updated on December, 20 2024.

One of the first sounds you likely heard was your mother humming you to sleep. This soothing sound also created vibrations that you felt from her body. Scientists are beginning to understand that we live in a world of vibrations. What does humming do for your daily health?  Humming produces vibrational frequencies, which may improve your health, calm your nervous system and lift your spirits. The long-winding “om” of Buddhist chants produces vibrations that may stimulate the human body. While humming isn’t a cure-all, it’s potentially the latest biohack to consider.  Are you ready to hum?    What Happens When You Hum? Some people hum naturally when they are happy, which may result from early childhood when you couldn’t yet form words, but you heard music and hummed along with it. You can likely hum the tune of your favorite song, or it happens when an annoying song gets stuck in your head — like Baby Shark.  When you hum, your throat produces sounds, which remain unarticulated because your lips are closed. Air gets forced over the vocal folds — previously called vocal cords — to produce different frequencies or vibrations. Place your hands on your throat while you hum and you will feel these vibrations in action.  These sound waves pass through different parts of the body, resonating, evolving and changing as they go. Usually, people hum when they feel happy and content. It’s rare — or unheard of — to hum when you feel angry.  Humming and the World of Vibrations All things on earth vibrate at a unique frequency. Vibrations are measured with different equipment, depending on what aspect of the frequency is being tested. The theory of vibrations and how various body parts vibrate at unique wavelengths is not new, and Dr. Albert Abrams theorized vibrational treatment of medical conditions in the early 1920s.  The ever-popular Rife machine originated shortly after scientist Raymond Rife designed a device that sends low-energy electromagnetic waves into the body via a pair of hand-held bars. Further experimentation and study later determined the vibrational frequency of body parts, such as the head vibrating at 20Hz-40Hz. Back to humming — when you hum, it produces different frequencies as vibrations, which naturally travel through muscle, organs, tissue and bone. The question then arises whether humming is the body’s natural pathway to introduce healing when it’s ill and whether you can use it for personal wellness.  Does Humming Help With Anxiety?  One area where you can answer the debate on whether humming improves your health is to look at its management of anxiety. Humming at different tonal levels creates vibrations that raise or lower your energy levels, which can help you discover inner peace by drawing your attention into your body with the vibrations for better mindfulness. The physical vibrations also stimulate various organs and nerves in the body, such as the vagus nerve.  Humming, which is often a part of meditation, changes the body’s frequencies, and anxiety is lessened. But it’s not quite as simple as that. Here’s what the science says about the vagus nerve:  Stimulating the vagus nerve: Humming triggers a parasympathetic nerve response, which releases tension and decreases cortisol — the stress hormone — reducing stress and anxiety. The activated vagus nerve mediates high anxiety states with long-lasting results of up to three weeks. Treatment of seizures: Vagus nerve activation is currently used as a U.S. Food and Drug Administration (FDA) approved treatment to prevent seizures in epilepsy patients.  Vagus nerve treatment for headaches: Stimulating this important nerve also reduces headaches. Artificial vagus nerve stimulation: Doctors use a vagus nerve stimulator, a device implanted beneath the skin with leads that connect with tissues in the throat and base of the skull. The leads generate low-energy electrical signals, triggering the vagus nerve like a pacemaker stimulates the heart.   Humming and Vagus Nerve Stimulation Is it then possible that the ancient practice of meditation and humming embodied wisdom thousands of years ago that scientists are only beginning to grasp today? Vibrational frequencies activate the vagus nerve and help alleviate mental health challenges like stress, anxiety and depression. And while you can sign up for an external vagal nerve stimulation device or have one implanted, there’s potentially an easier and more natural way to do this — humming.  The vibrations of humming and other body percussion techniques could activate the vagus nerve if you hum at the right frequency. Even if you don’t quite hit the right note, humming is soothing in itself, which is one of its main benefits.  Benefits of Humming Various other benefits of humming that might make it worth your time to start doing it daily include: Lowers your heart rate: Regular humming can reduce your heart rate, helping to boost the natural rhythm for better cardiovascular health.  Manages stress and anxiety: As already shown, humming helps to manage stress and reduce anxiety. While the link between humming and vagus nerve stimulation still requires exploration and study, vibrations help activate this vital nerve.  Better breathing: Humming requires deep breathing, which increases blood oxygenation and aids in relaxation.  Improves respiration and reduces sinusitis: An older study found that humming for an hour daily increases the body’s production of nitric oxide, which is vital for managing sinusitis and allergies. Regular humming eliminated nasal congestion within a few days.  Better Humming How-Tos As a child, you hummed without any reservations or self-aware awkwardness, but as an adult, you may need to relearn how to hum. The yogic practice of Bhramari pranayama, also called bee breaths, involves creating a humming sound like a bee with your fingertips pressed on your ears. The bee breath is similar to Kundalini yoga that uses specific breathing techniques called kriyas.   To hum correctly:  Sit tall with a peaceful smile on your lips. Breathe deeply and slowly. Become aware of your body sensations while closing the world out and focusing on your breathing.  Inhale through your nose, gently hold your breath and slowly release it through your mouth.  Close your mouth while you exhale, letting the sound of your breath turn into a vibration against your lips and down your throat.  Raise your fingertips to your ears, gently exhale and allow the humming vibrations to stimulate your ears and chest.  Imagine a bee gently landing on flowers, its little wings vibrating as it buzzes around you. Continue letting the vibrations build as you inhale and hum. Let each hum carry your tiredness and any worries out of your body while each breath brings fresh energy and power that the vibrations carry to your vagus nerve and into your body.  Start Your Day With a Hum Humming may seem like an odd habit to cultivate, but it’s no stranger than taking an ice bath or drinking salt water. It’s perfectly harmless — unless you annoy your partner. Whether you hum like a bee or along to Baby Shark, the vibrations that travel through your body are powerful enough to reset your frequencies and help you live a pain and worry-free life.