Wellbutrin (bupropion) is a commonly prescribed antidepressant that works differently from traditional SSRIs. It’s often used to treat depression, anxiety, and seasonal affective disorder. While many find Wellbutrin helpful for improving mood and motivation, it can sometimes increase feelings of restlessness, anxiety, or agitation—especially during the early stages of treatment. This makes calming techniques essential to maintain balance and mental clarity. Here are the top calming techniques to practice while on wellbutrin anxiety to support emotional stability and reduce side effects like nervousness or tension.

Choosing the Right ADHD Medication for Your Needs

When managing ADHD, finding the most effective treatment can be a challenge. Two commonly prescribed options are stimulant medications that help improve focus and reduce impulsivity. While both work similarly by increasing dopamine and norepinephrine levels in the brain, their duration and side effects can differ. In the comparison of Vyvanse vs Adderall, Vyvanse tends to have a smoother onset and longer effect, making it preferred for those seeking consistent coverage. Adderall, on the other hand, acts more quickly and may be better for short-term symptom control. Discussing options with a healthcare provider ensures the best fit.

Practice Deep Breathing

One of the most immediate and accessible calming techniques is deep breathing. This simple practice helps regulate your nervous system, especially when you’re feeling overstimulated due to Wellbutrin. Try inhaling slowly through your nose for four seconds, holding for four seconds, and exhaling through your mouth for four seconds. This method, often called box breathing, calms the mind and body. Practicing deep breathing for just five minutes a day can make a significant difference in how you handle anxiety or agitation while on medication.

Engage in Regular Physical Activity

Wellbutrin is known to increase energy levels, which can be a positive benefit but may also lead to restlessness if not channeled properly. Physical activity like walking, yoga, swimming, or biking helps release pent-up energy and boosts natural endorphins, which promote relaxation. Exercise also improves sleep quality, something that can be disrupted by Wellbutrin in some individuals. Aim for at least 30 minutes of moderate exercise most days of the week for maximum calming benefits.

Create a Consistent Sleep Routine

Sleep disturbances are a possible side effect of Wellbutrin. Establishing a consistent sleep routine helps counteract this effect. Try to go to bed and wake up at the same time every day, even on weekends. Avoid stimulants like caffeine or screen time close to bedtime. Creating a calming nighttime ritual, such as reading, taking a warm bath, or practicing light meditation, can signal your body that it’s time to unwind. Good sleep hygiene supports mental stability and reduces emotional reactivity.

Try Guided Meditation or Mindfulness

Mindfulness and meditation are powerful tools to calm the mind, especially when dealing with Wellbutrin-induced anxiety. These practices involve focusing your attention on the present moment without judgment. Guided meditation apps like Headspace, Calm, or Insight Timer offer simple meditations tailored for stress, anxiety, or sleep. Even five to ten minutes of mindfulness a day can significantly lower stress hormones and improve emotional regulation.

Limit Stimulants Like Caffeine and Nicotine

Wellbutrin itself is a stimulating medication, and combining it with other stimulants like caffeine or nicotine may increase agitation or nervousness. If you notice your anxiety worsening after a cup of coffee or an energy drink, consider cutting back or switching to herbal teas. Similarly, nicotine can intensify jitteriness and restlessness, so reducing or eliminating its use can help you feel calmer and more in control.

Journal Your Thoughts and Emotions

Journaling is a therapeutic activity that allows you to process your thoughts and emotions. When on Wellbutrin, you may feel more energized or even overstimulated mentally. Writing in a journal can help offload thoughts, organize your feelings, and identify triggers that lead to anxiety or stress. Make it a daily habit to jot down how you’re feeling, what’s on your mind, and what you’re grateful for. This not only supports mental clarity but also encourages self-awareness and emotional balance.

Practice Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique where you tense and then relax different muscle groups in your body. It helps to reduce physical tension often associated with anxiety. This practice can be especially helpful if you’re feeling tense or restless due to Wellbutrin. Start from your feet and work your way up to your head, tensing each muscle group for five seconds, then slowly releasing. Practicing PMR before bed can also help improve sleep quality.

Connect with Nature

Spending time outdoors in natural settings has a calming effect on both the mind and body. Whether it’s a walk through the park, a hike in the woods, or simply sitting in your backyard, nature can lower cortisol levels and promote mental peace. If you’re feeling overstimulated or mentally foggy on Wellbutrin, a break in nature can provide clarity and a sense of calm. Try to incorporate outdoor time into your daily or weekly routine.

Use Aromatherapy

Essential oils like lavender, chamomile, and bergamot have natural calming properties. Aromatherapy can be an effective supplement to your wellness routine while on Wellbutrin. Use a diffuser in your room, apply essential oils to your wrists, or take a bath infused with calming scents. The soothing aroma can ease nervousness and promote a tranquil state of mind.

Maintain a Healthy Diet

Nourishing your body with whole, balanced foods supports emotional health. Avoid excessive sugar, processed foods, and high-fat meals that can lead to blood sugar fluctuations and mood swings. Instead, choose foods rich in omega-3 fatty acids, complex carbohydrates, lean proteins, and plenty of fruits and vegetables. A healthy diet works synergistically with Wellbutrin to stabilize mood and enhance overall well-being.

Final Thoughts

While Wellbutrin can be highly effective in treating depression and increasing energy levels, it can sometimes come with unwanted side effects like anxiety or agitation. Incorporating calming techniques into your daily life is a proactive way to manage these effects. From mindfulness and deep breathing to exercise and journaling, these simple practices can help you stay grounded and balanced as your body adjusts to the medication. If side effects persist or worsen, it’s essential to speak with your healthcare provider to reassess your treatment plan.