Anxiety: 8 Everyday Habits to Find a Little More Calm
Breathing, relaxation, physical activity, a regular rhythm, a lighter schedule, loved ones: 8 habits when anxiety sets in, and when to talk to your doctor.
Everyone knows anxiety before an exam or an important appointment: it is an unpleasant but passing reaction. It becomes a disorder when it keeps coming back, lasts, appears without real danger and gets in the way of daily life. In that case, it is managed with a doctor. Either way, a few habits help day to day.
1. Learn to breathe slowly
When anxiety rises, breathing speeds up. Breathing and relaxation techniques can be learned, alone or in a group: yoga, tai chi, qi gong. A few minutes a day is enough to start.
2. Move regularly
At least 30 minutes, three to five times a week, at moderate intensity. Exercise, especially outdoors like walking or cycling, helps bring stress down.
3. Keep a regular rhythm
Fixed times for sleeping and eating give your body steady landmarks. If your sleep is disturbed, talk about it: it matters a lot. If it is mostly racing thoughts that keep you awake, also read our article on racing thoughts in the evening.
4. Lighten your schedule
Overloaded days feed anxiety. Plan time with nothing in it, and learn to say no to what can wait. At work, a real break of a few minutes already changes the day: see our article on the headphone break at work.
5. Eat a balanced diet
Fresh fruit and vegetables, fish, vegetable oils: a varied diet is part of the basic advice.
6. Be wary of alcohol
Alcohol and other substances bring relief in the moment, but can make anxiety worse afterwards. It is a common trap.
7. Don't stay alone
Stay in touch with your family, colleagues and sports partners. Associations and helplines also let you talk with people who understand.
8. Don't give up going out
Anxiety pushes you to avoid what frightens you, and your world shrinks. Keep up your outdoor activities, even small ones, even short ones.
When to see a doctor
Talk to your doctor if anxiety lasts, keeps coming back, appears for no reason or gets in the way of daily life. They can refer you to a psychologist: in France, sessions can be reimbursed under the "Mon soutien psy" scheme when your doctor refers you.
Call emergency services (15 in France) if an attack comes with chest pain or breathing difficulty that does not ease. If you have dark thoughts, in France call 3114, free and available 24/7. Elsewhere, contact your local crisis line.
A moment to yourself, designed for people prone to anxiety
I designed the Serenity & anxiety listening programme for people going through periods of anxiety or nervous tension who are looking for moments of calm in their day: 18 minutes with headphones, sitting or lying down, your attention resting gently on your breathing without trying to control it, one session every 6 days over a month. It does not replace your doctor's advice. To discover the method, the first session of the Anti-Stress programme is free.
Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.
Sources (in French): Assurance Maladie, Living with anxiety disorders · Assurance Maladie, Anxiety and anxiety disorders in adults · Assurance Maladie, Mon soutien psy
🎧 Recommended programme: Serenity & anxiety
To listen to with headphones, in a quiet place, at your own pace.