3 Research-Backed Practices For How To Help Anxiety

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Anxiety is a natural reaction to stressful situations and acts as our body’s alarm system to warn us of possible danger ahead.

But when the alarm system malfunctions and triggers a chronic and excessive fight-or-flight response, taking a toll on our well-being, it becomes known as an anxiety disorder.

There are many how to help anxiety practices available today, and this article explores 3 of the most highly effective ones, that are research-backed.

Along with trying out the practices, I advise you to also seek professional evaluation, if you’re afflicted with severe anxiety symptoms which may require medical treatment too.

The practices are easy to implement but as with any skill, success lies in repetition.

Try them out to liberate yourself from the chronic doom and gloom of anxiety and despair.

1. Mindfulness


Mindfulness is our basic human ability to be fully present, aware of whatever’s unfolding in the moment without being reactive or judgemental towards it.

A great deal of anxiety comes from a distracted and hurried mind, which jumps frantically from unwarranted judgments to biased conclusions, and often is going too fast to see people and situations as they really are.

Our thoughts are the main source of our suffering.

The thoughts our minds create about our past and possible future experiences, keep us in a constant state of agitation. Trying to right the “wrongs” committed against us in the past, or trying to control future possible events now, so we don’t suffer later.

Unfortunately, as we stay stuck in this painful state of being, life passes us by.

The practice of mindfulness can course-correct this way of being and empower us in how to help anxiety and other challenging emotions.

For life never unfolds in the past or future, it is always unfolding NOW.

If we can bring ourselves to realize this experientially through the practice of mindfulness, we can then easily control our desperate feelings of anxiety.

Because when it comes down to it, anxiety is simply a fear of what might be. It’s the anticipation of an undesired future result or being afraid of the unknown.

Mindfulness is a meditation practice that can successfully teach you how to help anxiety among many other benefits, and the easiest way to learn it as a beginner is to find an experienced teacher to guide you.

You can also find guided mindfulness meditation sessions on Soulvana, the # 1 app for meditation that you can utilize.

2. Earthing


Have you ever noticed how relaxed and happy you feel after walking barefoot in the grass or on the beach?

Well, that is one of the benefits of Earthing, also known as Grounding.

Earthing refers to a direct physical connection between the electrical frequencies of the human body with that of the Earth’s. And is a great practice to add to your how to help anxiety toolbox.

Vibrating throughout the surface of our planet, are subatomic particles called electrons.

When absorbed into the human body, these electrons generate a kind of electric nourishment, with a host of potent effects that have been shown by research to promote physiological and psychological healing and well-being.

Among the broad list of health benefits that Earthing has been shown to promote are:

  • Reduced pain
  • Stress and anxiety relief
  • Better sleep, positive mood
  • Improved blood pressure
  • Reduced inflammation
  • Reduced feelings of depression, and so much more!

So, how can you practice Earthing?

Simple, next time you’re feeling restless, anxious, fearful, or bogged down with worry, just go outside, take off your shoes and walk, stand, sit, or lay in the grass, dirt, or sand for half an hour.

To maximize the benefits of this simple, but highly effective practice, you can combine it with walking meditation practice to calm your mind and to strengthen your how to help anxiety management.

Better yet, don’t wait until you’re in the grip of anxiety, start Earthing now to enjoy its many benefits.

If walking outside is not convenient for you

There’re a variety of Earthing indoor products available that are as effective as going outside.

These include:

  • Grounding shoes
  • Bedsheets
  • Pillows
  • Yoga mats
  • Walking mats

There’s an Earthing product to suit any lifestyle – just get Googling and stock up your how to help anxiety toolbox, so you can indulge in the many benefits of this grounding and healing practice.

Become your own researcher in your well-being management.

Go outside and experience for yourself the healing energy provided by our beautiful earth.

3. Expressive Writing


help anxiety

Emotional writing, or what is often described in research studies as

Expressive writing, is writing without concern for writing conventions such as spelling, punctuation, and sentence structure.

It has been proven to help reduce stress and anxiety, among many other health benefits.

And has a great ability to help unblock stuck thoughts and emotions that keep you ruminating about the past and fearful about the future.

In this type of writing, you just put pen to paper and let your feelings and thoughts flow freely without trying to control or censor them.

It’s very private writing and is meant for your eyes only.

To help you experience what Expressive writing can do for you and how it can teach you how to help anxiety, I’m inviting you to try the exercise below.

The exercise was part of the landmark research project, developed by Dr. James Pennebaker, pioneer researcher on the connection between writing and wellness.

Try it and experience how it can help you shift your life’s narrative and help you deal with whatever’s keeping you awake at night.

Here are 5 simple guidelines to remember before starting your writing exercise

  1. Write for twenty minutes per day for 4 consecutive days.
  2. Write continuously, do not stop to read or edit what you’ve written, just keep writing until your alarm clock goes off.
  3. What you chose to write about should be very important and extremely personal to you.
  4. Write only for yourself. You will not be sharing what you’ve written. It’s a good idea to plan to destroy what you’ve written (for privacy and security purposes).
  5. Observe the flip-out rule: If you get into the writing, and feel that you can’t write about a particularly painful experience, then write about something else. Don’t push yourself over the edge.

The exercise

In your writing, I want you to really let go and explore your very deepest thoughts and feelings about the most traumatic experience of your life.

In your writing, try to tie this traumatic experience to other parts of your life. Your childhood, your relationship with your parents, close friends, lovers, or others important to you.

You might link your writing to your future and who you would like to become, to who you’ve been in the past, or to who you are now.

The important thing is that you really let go and write about your deepest emotions and thoughts.

You can write about the same thing for all four days or about different things on each day ─ that’s entirely up to you. Many people have not had traumatic experiences, but all of us have faced major conflicts or stressors. You can write about those as well.

What to expect after your writing exercise

You may feel down or sad after writing on the first day or two, but that feeling is very temporary and will lift within a very short time.

Then you’ll get to experience the tremendous benefits of this life-transformative practice.


Enjoy your writing and trying out the other two practices, and perhaps you too can share with us in the comment section below, any other practices you may have tried and found to be effective in how to help anxiety.


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