7 Ways to Soothe Anxiety and Depression

While anxiety and depression seem like opposite ends of a mental health crisis, there are things you can do to help you work through either or both. What they both have in common is a sense that something is out of control, something you want to have managed or to manage is not working out. Finding things to help you feel more in control can help your mental health.

7 Ways to Soothe Anxiety and Depression

Here are seven ways to help you improve anxiety and depression as you process your mental health.

1. Move Your Body

Start small with some simple stretches that you could even do on your bed. Child’s pose, cobra stretch, then get up on your hands and knees to start moving your body a little more. Take some deep, slow breaths. Fill your lungs and let the oxygen flow through your bloodstream and brain. Put on some sneakers and go for a walk – not a run or jog – just a simple walk, one foot in front of the other. Around the block, in the woods, on a treadmill. Just start moving.

Play with the kids or pets, get in a tickle fight with your partner. Depression can make you feel sluggish, so get that blood flowing to perk up just a little. Anxiety may have you hopping from place to place, jiggling legs, or twitching eyes. A walk focuses your body on specific actions, releasing some of the pent-up tension.

Perhaps creating an exercise routine would be a helpful way to motivate you to get up, or maybe give you that sense of control that you want. Maybe having an exercise partner will help keep you committed.

2. Eat Fruits and Vegetables

This is not about losing weight, having a swimsuit body, or anything external. When you are anxious or depressed you are likely to gravitate to sweet and salty snacks. Delicious as those are, they have a short-lived relief in the body. If you want something sweet, pair some chocolate with a carton of berries. Roast up some broccoli with olive oil and salt to curb the craving for salty foods. Balancing your diet will improve your mental health, giving you focus and energy.

3. Use Water

Drinking a full glass of water will give you more energy or calm than any amount of caffeine. While that pot is brewing, drink some water. Squeeze a bit of lemon juice in it, add a couple of slices of cucumber, room temperature, icy cold. Just drink water.

 

Take a hot shower, and make it a long one. When depressed this can be a comforting, private space to cry, or just be warm and relaxed. When anxious, the act of focusing on the cleansing of your body can give you a sense of control. The hot water can release tense muscles, tense emotions, and generally provide a soothing sound.

Many people find water to have a relaxing effect, so there are video and audio playlists with water sounds. Ocean waves, raindrops, tripping creeks, waterfalls. Of course, if it has a direct effect on your bladder this may not work for you.

4. Listen to Music

In 1 Samuel 16, Saul is soothed from anger and stress by David playing the lyre. Music can be calming and uplifting. Whether you play music to pump you up for a task or help you settle into a more relaxed frame of mind. Create playlists for different moods, fill them with songs that you enjoy. Find artists who may share similar feelings in their music.

Your taste in music is important, what works for one person may not work for others, but you will find something that appeals to you. Find songs that reiterate important truths; perhaps the Psalms or other parts of Scripture set to music. Maybe hymns or worship music will help you remember the truths that God has given.

Reformer Martin Luther said, “I have no use for cranks who despise music because it is a gift of God. Music drives away the Devil and makes people joyful; they forget thereby all wrath, unchastity, arrogance, and the like. Next after theology, I give music the highest place and the greatest honor.” Music can play a significant role in comforting, inspiring, and reminding of God’s truth.

5. Use Specific Scriptures

The Bible is profitable for many things, including help with depression and anxiety. In times of sorrow and grief, it can be helpful to stick to the Psalms or The Sermon on the Mount (Matthew 5-7). Focus on drawing comfort from the pages of Scripture. There are many expressions of how hard things are, and reminders that God loves you, no matter how much you struggle to get through each day.

When anxious about the future the Psalms and the Sermon on the Mount can draw your attention to the faithfulness of God and his care for you. He knows your needs and cares about the way that you will be taken care of. Pick a short Psalm and write it out. Read it over and over or listen to the words set to music. Repeating the words, even when you struggle to believe the truth of them, is an act of faith that will bring you to a place of real belief.

6. Pray

You can cry, you can scream, you can gabble unintelligible words, or write illegible journal entries that will never see the light of day. You can borrow prayers from books and Christians of the past. You can use a method or speak incoherent thoughts into your pillow. God is listening to you, and there is nothing you feel that he finds shocking or despicable. James 5:13 says, “Is any among you suffering? He should pray.”

Mental health is a kind of suffering that may not always be visible to others, but that does not make it unreal suffering. Is your heart aching, your head foggy, your stomach knotted? Prayer is the thing to do.

7. Talk to a Friend

Talking to God in prayer is excellent, yet remember He did not create man to live alone. He has given you family and community to lift you up when you are weak. It can be hard to find trustworthy people, but you probably already have them. Your spouse perhaps, or the pastor of your church.

Maybe it’s a sibling or longtime best friend. While not everyone needs to know about your mental health struggles, having a few people who do know can make a huge difference in helping you cope with depression or anxiety.

They may be able to partner with you in exercise, bring you good food, remind you to drink water, and text encouragement on particularly difficult days. Friends who share your faith will offer prayers for you and be another connection between you and the Scripture. Building connections with your community will be a comfort and help to you as you work through mental health struggles. You do not have to do this alone.

Connecting with a counselor and doctor regarding your mental health is also an important consideration. Professionals will give insight that may be missed by your friends and family. Take the time to make and attend appointments as you continue to learn about what causes your mental health issues.