Anxiety has become a widespread challenge in today’s fast-paced world, affecting individuals across all walks of life, especially given the pressures of work, relationships, responsibilities, school, etc…  Anxiety is a natural response to stress, often characterized by feelings of worry, nervousness, or unease. It can manifest physically, with symptoms like a racing heart, sweaty palms, or difficulty breathing, and emotionally, as persistent fear. While it is impossible to eliminate everything that causes stress and triggers anxiety, there are practical ways to manage anxiety effectively. Whether you are dealing with mild nervousness or chronic concern, these 10 strategies can help you regain control and find ease in your routine.

1. 1. Practice Breathing Exercises 

• • Breathing is very effective for controlling anxiety and there are multiple different techniques to help do so. The 4-7-8 method is a quick and easy to remember way to practice mindful breathing.

• • Inhale for 4 seconds

• • Hold for 7 seconds

• • Exhale for 8 seconds

2. 2. Stay Active 

• • Exercising is key to releasing endorphins, natural chemicals responsible for improving mood and reducing stress. A 20, or even 10 minute walk can make a difference. Yoga, meditation, or progressive muscle relaxation can also relieve tension and prove effective.

3. 3. Sleep

• • Sleep deprivation can increase anxiety levels and anxiety levels can increase sleep deprivation, a repeating cycle. Poor sleep also intensifies anxious thoughts and makes it harder to cope with daily challenges. Establish a calming bedtime routine and a consistent sleep schedule to avoid disruptions in your natural circadian rhythm.

4. 4. Watch Caffeine Intake 

• • Excessive caffeine can heighten symptoms of anxiety. Instead of reaching for strong doses of coffee or energy drinks, opt for calming herbal teas like chamomile, peppermint, or lavender, which can help relax your body and mind. Gradually reducing your caffeine intake throughout the day, especially in the afternoon and evening, can also promote better sleep and reduce anxiety levels.

5. 5. Say No

• • Saying no may seem simple, but for many, it can be surprisingly difficult. Overcommitting, especially when already stretched thin, often leads to feelings of self-doubt, with thoughts like “What if I can’t finish?” or “How am I going to get everything done?” To avoid these situations from the outset, it’s crucial to recognize your limits and say no when you know you can’t take on any more. Prioritizing your well-being and responsibilities is the key to preventing burnout and maintaining balance.

6. 6. Journal

• • Writing down your emotions and feelings is a great way to keep your thoughts organized. It allows you to structure your thoughts and process your emotions. Additionally, it can help to identify triggers or certain events that make you feel more anxious. You can use a regular notebook or even the journal app on your phone.

7. 7. Ground yourself

• • Grounding yourself is a process of using your senses to identify anything that you can see, touch, hear, tase, or smell. This helps to bring you back to the present and activate your parasympathetic nervous system. A common way to do this is the 5-4-3-2-1 method where you identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and lastly 1 thing you can hear.

8. 8. Get Organized

• • Decluttering your space or writing down tasks that you need to finish can have a larger impact than you think. When small tasks seem impossible, writing them down and checking them off when you complete them can help to overcome the feeling of being overwhelmed and instead give a sense of feeling accomplished. A messy workspace can increase overstimulation and order which can lead to increased anxiousness. Spend ten minutes a day cleaning up to help avoid this or pick up and put away ten things before bed.

9. 9. Limit social media

• • Social media platforms are a place where people share the highlights of their lives rather than their regular everyday and ups and downs. It is easy to slip into doom scrolling and start comparing your lives to theirs. Naturally, scrolling through social media can also cause an information overload. You can limit social media by deleting certain apps off of your phone or even setting up screen time limits for each app.

10. 10. Progressive Muscle Relaxation

• • PMR involves tensing up specific muscle groups for about 5-10 seconds and then slowly releasing that tension and relaxing them. Anxiety often manifests physically through muscle tension so PMR directly targets and reduces that tension.

As anxiety has become increasingly prevalent, many ways to help manage its symptoms have also been found. These ten steps are easy ways to help relieve different manifestations of the illness. Please keep in mind that these are not an alternative for medical attention and don’t forget to go to your regular check ups and talk to your health care provider when necessary.

Sources

4-7-8 Breathing Method For Sleep and Relaxation

Anxiety disorders – Symptoms and causes – Mayo Clinic

Lack of Sleep and Anxiety: What’s The Connection?