Get MindfulAnxiety 5 Simple Practices

Anxiety: 5 Simple Practices

19 February 2024

Simple practices integrated into your daily routine can make a significant impact on your overall mood and anxiety levels in just a week!

In the fast-paced world we live in, finding moments of calm and tackling stress and anxiety can seem like a challenge. However, simple practices integrated into your daily routine can make a significant impact on your overall mood and your anxiety levels.


Catherine Wells, Occupational Therapist suggests five straightforward practices that will have a big impact on anxiety, yet they are easy to slot into busy lifestyles and build into habits.


1. Digital Detox Before Sleep and After Waking

The first practice is one most of us don’t want to hear. It invites you to create a digital-free zone for at least an hour before bedtime and upon waking!! But disconnecting from your phone during these crucial periods really does help to set a peaceful tone for your day, enhances the quality of your sleep.


2. Nature's Bounty: 20-Minute Brisk Walk

Combine the benefits of exercise and nature by incorporating a brisk 15 - 20 minute walk into your daily routine. Whether it's around your neighbourhood or in a nearby park, this simple act can do wonders for your physical and mental well-being.


3. Morning Sunlight Ritual

Spend 15-20 minutes soaking in the morning sunlight as part of your wake-up routine. Whether you enjoy a cuppa outdoors or integrate it with your morning walk, exposure to natural light in the morning is proven to positively impact mood and circadian rhythms.


4. Humming Bee Breaths for Inner Calm

Begin and end your day with a calming breathing exercise known as Humming Bee breaths. Inhale deeply into your belly, expanding your rib cage. Exhale slowly with a gentle hum (this might feel strange at first, but go with it). Experiment with the tone, low or higher.  To elevate this even more you can cover your ears focus on the vibration of your humming. This practice can help ground you, promoting relaxation and inner calm.


5. Gratitude and Reflection Before Bed

Before heading to bed, take a moment to deeply feel or write down one thing from the day for which you're grateful. Additionally, reflect on a moment where someone helped or supported you. Spend at least a minute feeling genuine thanks in your body. This practice helps to cultivate a positive mindset and supports restful sleep.


It can be really hard to change our habits, but these small, consistent changes in your daily routine can pave the way for significant improvements in your overall well-being. 

The key is to integrate them into your routine for at least a week, observing the positive shifts they bring. 

Remember, well-being is a journey, and these simple practices can be the first steps toward a calmer and more fulfilling life. Try them out, tailor them to suit your lifestyle!


Get Inspired Further

Walking Meditation

We often think of meditation as somebody sitting serenely cross legged, but you can engage in meditation through activities too.

Gratitude - Helper Practice

This gratitude practice is really quick and effective! It can promote many aspects of positive mental and physical health. Try this for a few minutes, a few times a week.

Anxiety Orient to Safety

A user Joined the Conversation by asking for a practice that helps reduce anxiety. Catherine Wells, Occupational Therapist suggests giving Orienting a go.


If you are experiencing distress or are in a mental health crisis please contact
Lifeline on 0808 808 8000


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