Addressing Anxiety: Practical Steps to Manage Anxiety at Home
By Melody Wright, LMFT
Do you know that approximately 18% of the American population experiences anxiety-related disorders, but only about 37% of the population will access treatment? Recent world events have also created higher levels of anxiety, and accessing treatment outside of the home may pose some challenges depending on your region’s Covid restrictions. Addressing anxiety-related symptoms can look differently depending on the individual. For those that may be experiencing barriers accessing resources for anxiety, there are tools that can be learned to help relieve anxiety from the comfort of your own home. Some of the tools involve techniques related to the physical body, such as icing your vagus nerve, as changes in the physical body can create changes in our mental and emotional wellbeing.
What is a Vagus nerve?
The vagus nerve is the main nerve of your parasympathetic nervous system. The parasympathetic nervous system controls body functions such as your heart rate, respiratory rate, digestion, and immune system. When activated, the vagus nerve will send a signal to the parasympathetic nervous system to relax. This will then slow down your heart and respiratory rates.
How do I “ice” my Vagus nerve?
There are many ways to activate your vagus nerve. You can “ice” your vagus nerve by holding a zip lock bag full of ice cubes on your face, or dipping your face in a bowl with cold water. You can also hold a bag of ice on your chest and lay down for 10 to 15 minutes. Another way to activate your vagus nerve without “icing” it is to practice slow deep breaths.
Why does icing my Vagus nerve relieve anxiety?
Anxiety will usually trigger the fight or flight response, which will increase our heart rate and speed up our breathing. According to experts, cold temperatures can activate your vagus nerve, which will send signals to your parasympathetic system to relax. These signals will help you slow your heart rate, and as a result your breathing, which counteracts the signals that your body sends to “fight or fly” when experiencing anxiety.
What else can I do at home to relieve my anxiety?
While icing your vagus nerve can be a great way to reduce your anxiety in the moment, we know this may not always be a practical option for our readers to tap into. If you don’t have a bag of ice readily available, or prefer to alternate between strategies, here are some other tools you can use to reduce your anxiety:
Shift your focus: Distracting your mind can be a great way to pull yourself out of anxious thoughts and get back to the present moment. You can do this by using the 5-4-3-2-1 method. Find and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Peel an orange: Certain scents, such as citrus and lavender, can have calming effects on the body. Peeling an orange can help introduce a calming scent to your current environment.
Practice Box Breathing: As mentioned before, deep breathing can help activate your vagus nerve. If you’re not familiar with any breathing exercise, try box breathing. To practice box breathing, you inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and hold your breath out for a count of 4. Repeat as necessary until you feel a sense of calm.
These tips and strategies may help temporarily ease anxiety for some of our readers, but they may not adequately address ongoing anxiety and its related symptoms. Engaging in therapeutic services with a mental health professional may be more appropriate for anyone facing challenges with their current coping mechanisms, or individuals that have been experiencing anxiety for a long period of time. If you find yourself needing new strategies to help you address your anxiety levels, we encourage you to book a phone consultation today at Life by Design. Our telehealth services can be a great resource for anyone experiencing barriers with accessing services outside of their home.
