How to Manage Anxiety?
Feelings of fear and anxiety are part of everyone’s life. However, they should not control your day-to-day life. See a mental health provider before your anxiety gets worse. Write down your symptoms, when they occur and what makes them better or worse.
Learn about the different types of treatments.
1. Breathing exercises
Breathing exercises are a simple way to control anxiety and promote relaxation. Anxiety often causes hyperventilation, which alters the balance of oxygen and carbon dioxide in your body. This imbalance can cause physical symptoms such as a faster heart rate, dizziness, and muscle tension, which exacerbate anxiety. Breathing exercises that focus on slow, deep breaths can help to prevent hyperventilation and ease anxiety.
One simple breathing exercise that can be done anywhere is to inhale for four counts, hold the breath for seven counts, and exhale slowly for eight counts (also known as 4-7-8 breathing). You may notice a soft whooshing sound when you are exhaling.
People who are chronically anxious may benefit from practicing relaxation techniques or talking to a mental health professional. Although anxiety is natural and everyone feels it from time to time, it can be overwhelming and cause serious harm if it isn’t managed.
2. Relaxation techniques
Relaxation techniques are designed to activate the body’s natural relaxation response, which puts the brakes on stress and anxiety and reduces blood pressure and heart rate. They include techniques like deep breathing, meditation, rhythmic exercise, yoga, and tai chi.
It can take regular practice to get the hang of relaxation, so try incorporating it into your daily routine. If you have a busy schedule, consider using your commute to practice mindfulness and relaxation or taking some time out to meditate at home or in the park.
Other calming techniques you can use at a moment’s notice include journaling, the 3-3-3 rule (stop ruminating thoughts by counting to three and focusing on your environment), and getting physical exercise—it can help boost energy levels and calm your mind. It’s also important to avoid caffeine and nicotine, which can exacerbate anxiety symptoms. Getting a good night’s sleep is essential for managing anxiety and staying healthy.
3. Exercise
A physically active lifestyle has been shown to reduce anxiety in many people. This can include brisk walks, yoga sessions and even intense HIIT workouts. These techniques help to control anxiety by reducing the body’s ‘flight or fight’ response and are often taught in conjunction with other therapeutic approaches.
In one study, those who exercised three times a week reported reduced anxiety compared to those who didn’t exercise, even when the intensity of the workout was controlled for. The researchers said their findings “strengthen the view that exercise, which is inexpensive and has few side effects, should be considered an important part of a treatment plan for people with anxiety.”
If you are worried about gym anxiety, try to gradually expose yourself to the feared situation or object by taking small steps at first. During this time, use relaxation, breathing techniques and positive self-talk to manage your thoughts and feelings.
4. Healthy eating
Having a nutritious diet can help you feel better, both physically and mentally. Avoid sugary foods and drinks and include a variety of fruits, vegetables and whole grains. Fatty fish, nuts and seeds (especially walnuts), and fortified whole grains are good sources of omega 3 fatty acids, which may help reduce anxiety.
Socialising and getting support can also be helpful in managing anxiety. Find a group to join where you can talk with others who have similar experiences. Some groups arrange face-to-face meetings and can give you advice on how to cope.
Learning to communicate assertively can help you to feel more confident in social situations. This is important as relating passively can reinforce anxiety, which can lead to low self-esteem. A mental health professional can teach you ways to be more assertive and develop coping strategies. They can also refer you to a community support organisation or counsellor for further help.
5. Socialising
Socialising is a great way to get your mind off of your anxiety-provoking thoughts and feelings. It can also be an effective stress-buster, as physical activity depletes the body of its built-up ‘flight or fight’ chemicals and promotes relaxation.
Try to spend more time with other people and become more involved in your community. This will help to improve your conversational skills and build your confidence.
Talk therapy is a proven treatment method for managing anxiety. A therapist can help you challenge unhelpful thinking habits that trigger and fuel social anxiety and replace them with more balanced perspectives.
Try to gradually and systematically participate in the social situations you fear. This is known as exposure. It will teach you that your Worst Case Scenario likely won’t happen and can be a great confidence booster. It can be difficult to face your fears at first, but over time the more you expose yourself to these situations, the less intense they will become.
6. Meditation
The type of food you eat, how much sleep you get and your exercise routine may all affect your anxiety. Keep a journal so you can track these things, and talk to your health care provider or mental health professional.
When you feel anxious, use breathing exercises to help you relax. Try to make them a daily habit so you can build up your confidence in this technique.
Another great way to cope with anxiety is meditation. Studies have shown that regular meditation can lead to deep physical relaxation, increased empathy and a balanced sense of self.
When you are feeling anxious, use the power of meditation to shift your focus to a more positive outlook on life. This will reduce your fear of future catastrophes and replace it with a feeling of calm and control. The key is to practice regularly and be patient, as it takes time to learn how to control anxiety.
