Anxiety can feel like living life with the volume turned up too high – and no way to turn it down. With physical symptoms like a pounding heart and psychological ones such as racing thoughts, calmness may feel permanently out of reach.
For the 40 million adults in the U.S. living with an anxiety disorder, daily life can be filled with constant worry and distress.1 Yet, many people don’t realize that simple anxiety self care for adults can significantly improve symptoms of anxiety and stress.2,3
A mental health professional is best placed to help you determine the right treatment for your needs. This page can also guide you through anxiety self-care and when to seek professional help, by exploring:
What anxiety is
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If we are not an appropriate provider for care, we will assist in finding a care provider that can help.
Nearly 20% of U.S adults experience these common mental health conditions, known as “anxiety disorders.” These disorders encompass generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias.4,5 However, just because anxiety disorders are common, it doesn’t mean they can’t cause significant problems.
Each anxiety disorder has its own specific symptoms, yet there are some common signs to look for. For example, if you have an anxiety disorder, you may notice things like:6
Difficulty controlling worries
Fortunately, anxiety can be treated effectively with self care and professional help.2 While anxiety may feel overwhelming, there are practical steps you can take to manage it on a day-to-day basis. Let’s look at anxiety self care for adults to see what you can do right now to help calm your mind and body.
The term “self-care” often conjures images of spa days or bubble baths, but it’s much more than activities like these. While self-care can involve such activities, it also includes any actions that focus on improving your physical, mental, emotional, and social well-being.
Everyone has different needs, so creating a self-care routine that works for you may involve some experimentation. Below, you’ll find suggestions for anxiety management techniques and self-care practices that you may wish to try.
Several mindfulness techniques you could try include breathing exercises, guided meditation, body scans, and grounding techniques.
An example of grounding would be the 5-4-3-2-1 technique, which can be a particularly useful form of self help for anxiety attacks. It works by disrupting the mind when it is spiraling and bringing you back to the present moment.9 The basic principles are to name:
Five things you can see
Engaging all five senses in this way can help ground you in the here and now.
Small changes can make a substantial impact over time, for instance, eating more fruits and vegetables, staying hydrated, stretching, and establishing a relaxing bedtime routine.
If speaking to others feels too difficult right now, journaling your thoughts or emotions may also help. Getting thoughts out of the mind and onto paper can feel cathartic, and, over time, you may notice patterns in your beliefs, feelings, or actions, allowing you to make changes. Science also backs up the power of journaling, with studies showing that writing in a journal can improve anxiety as well as overall well-being.14
Anxiety self care for adults can help you to feel calmer, clearer, and more resilient. However, it won’t make anxiety vanish overnight. It also does not replace professional treatment, especially when symptoms persist or are severe.
A Mission For Michael (AMFM) provides treatment for adults experiencing various conditions. Anxiety support is a phone call away – call 866-478-4383 to learn about our current treatment options.
See our residences in Southern California’s Orange County & San Diego County.
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View our facilities in Fairfax County, VA within the DC metro area.
Sometimes, even with our best efforts, anxiety self care for adults isn’t enough by itself to ease anxiety disorders. Seeking support from a mental health professional can allow you to access the treatment you require to manage your anxiety and find symptomatic relief.
Persistent anxiety, nervousness, or worry that won’t go away
Many people with anxiety disorders experience these issues, but seeking professional support can make a significant difference in how you feel. Anxiety disorders are common mental health conditions that can be effectively treated with the right help. Reaching out early for support can allow you to get better faster and prevent anxiety from getting worse.
Recognizing when to seek help for anxiety is a sign of strength, self-awareness, and courage. If you feel unsure about seeking professional help, the next section covers what to expect from professional anxiety treatment.
Taking the step to finding professional support for anxiety might feel daunting, yet it can also be empowering. It shows that you have decided to prioritize your health and get the care that you deserve to feel better.
Psychotherapy: Talk therapy for anxiety, such as cognitive behavioral therapy (CBT), can help people change unhelpful thoughts, feelings, and behaviors that may be fueling anxiety. Therapy can be attended in different formats, such as through a therapy group, individual therapy, face-to-face sessions, or online options.
If anxiety feels too overwhelming to manage in daily life, a residential program can provide a higher level of support. An inpatient setting provides 24/7 care in a safe, nurturing environment, offering therapy, medication management, holistic treatments, and activities designed to support your recovery journey. It is a space where you can focus fully on healing, without the daily stress and responsibilities you may normally face at home.
Anxiety recovery strategies work best when self-care and professional treatment are combined. Treatment such as therapy or medication can provide the guidance and extra help needed to begin healing, while daily self-care routines build resilience and help you maintain long-term progress.
The mental health self care tips you learn through treatment, for example, mindfulness and creating healthy, sustainable routines, can support you through your continuing recovery journey.
Recognizing the techniques that work best for you and adding these to your anxiety management toolkit can help you stay on top of your symptoms. This toolkit is especially useful for situations where something unexpected happens and leaves you feeling overwhelmed.
Remember that progress isn’t always linear; at times, it may feel like taking two steps forward and one step backward – and this is completely normal. Looking at long-term progress can help keep you motivated to look after yourself on challenging days or after an emotionally intense therapy session. Each positive step counts, no matter how big or small you perceive it to be.
If you’re exploring anxiety self care for adults or wondering whether professional help may be right for you, the following section addresses common questions about self-care and professional treatment options.
While living with an anxiety disorder can present challenges, effective support and treatment can lead to recovery and healing.
Here at AMFM, we offer specialized anxiety residential recovery programs in a safe, nurturing environment. Our treatment centers are designed to provide compassionate care and evidence-based treatments, such as CBT, to support your recovery from anxiety.
If you are ready to take the next step, contact us today to learn more about how we can help you start your journey toward healing. Recovery is possible, and we are here to support you every step of the way.
Self care and anxiety management involve practices that support your mental, emotional, and physical health. These include stress reduction techniques, healthy habits, and setting boundaries to protect your well-being.
Self care and anxiety relief are deeply connected. When you consistently engage in self care—like mindful breathing, journaling, or getting enough rest—you lower stress hormones, build emotional resilience, and gain a greater sense of control over your anxiety.
Some of the most effective self care strategies for anxiety include mindfulness meditation, regular exercise, balanced nutrition, sleep hygiene, creative outlets, and connecting with supportive people. Finding what works for you personally is key to success.
Start with small, consistent actions—like 10 minutes of deep breathing each morning or a walk after work. Track your anxiety levels and adjust your routine as needed. The goal is to build a rhythm of self care and anxiety awareness that supports your mental health long-term.
For some people with mild or situational anxiety, self care may be enough to manage symptoms. However, if anxiety is chronic, severe, or interferes with daily life, self care alone is not a substitute for therapy or medication. A mental health professional can help determine the right treatment plan.
