10 Tips for Dealing with Anxiety
Anxiety is a natural response to situations we sometimes face in life, particularly those that leave us feeling stressed or threatened in some way. Some identifiers of anxiety may include a general feeling of unease, such as worry or fear, which may be accompanied by physical sensations such as a racing heart, sweating, or tense muscles. Anxiety can be a normal and even helpful response in certain situations, such as when we need to be alert or make important decisions. Still, it’s important to note that when anxiety becomes chronic or excessive, it can interfere with our daily life and well-being. Anxiety disorders are a group of mental health conditions characterised by excessive anxiety, fear, or worry that can be difficult to control and may lead to physical symptoms or avoidance behaviours.
In 2017, the World Health Organization (WHO) reported an estimate of 275 million people around the world as living with an anxiety disorder. Additionally, the WHO reported anxiety disorders to be the sixth leading cause of disability worldwide.
If you ever feel like you’ve been experiencing symptoms of anxiety, first of all you should know that it is completely normal to feel overwhelmed sometimes, and acknowledging what you’re going through gives you the opportunity to do something about it. Here are some expert-approved ways to deal with anxiety when it shows up in your life. As always, remember that it's still important to seek support if you are experiencing symptoms of anxiety that are impacting your quality of life.
Some tips for dealing with anxiety…
1. Mindfulness and Meditation
One possible way to quiet your mind and reduce symptoms of anxiety is to turn to mindfulness and mediation. Setting aside a few minutes each day to sit quietly and focus on your breath might be a good place to start!
"Mindfulness-based practices can help individuals cultivate awareness of their thoughts and feelings in the present moment, which can help to reduce anxiety symptoms. Incorporating mindfulness into your daily routine can be a helpful way to manage anxiety." – Dr. Elisha Goldstein, clinical psychologist and founder of The Mindful Living Collective.
A tip to consider: Start small and be consistent. Begin with just a few minutes of mindfulness or meditation each day, and then, gradually increase the time as you become more comfortable. For more help with getting started, you may want to use guided meditations, or mindfulness apps.
2. Exercise
Exercise is another remedy that can help to reduce symptoms of anxiety by releasing endorphins, which are essentially ‘feel-good’ chemicals in the brain. Aim for at least 30 minutes of exercise each day – some exercises to consider might include walking, jogging, or yoga.
“Exercise is a great tool for managing anxiety because it can help you to feel more in control of your body and your mind. It can also help you to build resilience to stress and improve your mood." – Dr. Jasper Smits, professor of psychology and director of the Anxiety Research and Treatment Program at Southern Methodist University.
A tip to consider: Find an activity you genuinely enjoy and start slowly. Avoid pushing yourself too hard too fast, as this can lead to burnout or injury. If you’re struggling to find an exercise that brings you joy, consider starting with an exercise you can tolerate, and take it from there. Set goals you can achieve and celebrate your progress along the way.
3. Limit Caffeine and Alcohol Intake
Caffeine and alcohol can both exacerbate anxiety symptoms. In the interest of improving your health, you may want to limit your intake of caffeine and alcohol, or just get rid of them altogether.
"Caffeine and alcohol can both affect your nervous system and make anxiety symptoms worse. Cutting back on these substances, or avoiding them altogether, can help to reduce your overall levels of anxiety." – Dr. Ryan Howes, clinical psychologist and writer for Psychology Today.
A tip to consider: Instead of going cold turkey, consider reducing your intake of these items gradually. Perhaps you could replace your go-to caffeinated or alcoholic drinks with water or herbal tea. Be mindful of how these substances affect your anxiety symptoms and seek help as needed.
4. Sleep Well
Getting enough sleep is essential for your mental health and overall wellbeing. Establish a consistent sleep schedule and create a relaxing bedtime routine.
"Getting enough sleep is critical for managing anxiety symptoms. Sleep deprivation can cause your body to produce more stress hormones, which can exacerbate feelings of anxiety." – Dr. Shelby Harris, sleep medicine expert and author of "The Women's Guide to Overcoming Insomnia."
A tip to consider: Avoid electronic screens and other stimulating activities before bed. Ensure your sleep environment is set up to support a thoroughly restful sleep.
5. Connect with People
Social support is often seen as a powerful tool in managing anxiety. These connections are normally inclusive of friends or family, or you may even consider joining a support group in person or online.
"Social support is a critical component of mental health and can help individuals to feel more resilient in the face of stress and anxiety. Whether it's through joining a support group, attending therapy, or simply reaching out to friends and family, connecting with others can make a big difference in managing anxiety." – Dr. Marisa G. Franco, clinical psychologist and founder of Ohana Wellness Center.
A tip to consider: Reach out to friends or family members, or join a support group. Volunteering or participating in social activities that interest you can also be a healthy method for connecting with people.
6. Practice Breathing Techniques
The way we breathe has an amazing relationship with the way we feel. Using certain breathing techniques can be helpful if you are looking to reduce symptoms of anxiety, as they can help in slowing down your heart rate and calming your mind.
"Breathing exercises can help individuals to reduce feelings of anxiety by activating the body's relaxation response. Diaphragmatic breathing, for example, can help to slow down your heart rate and calm your mind." – Dr. Elizabeth Hoge, associate professor of psychiatry at Harvard Medical School.
A tip to consider: Start with simple deep breathing exercises, focusing on slow, controlled inhalations and exhalations. Add these techniques to your daily routine, for example, you might take a few deep breaths before bed or with intention at times when you're feeling stressed.
7. Try Therapy
Cognitive-behavioural therapy (CBT) is a very well-known treatment that is often used to help combat anxiety. The cool thing about CBT is that it helps you identify and modify negative thought patterns that would contribute to anxiety and some of the symptoms you may feel.
"Cognitive-behavioral therapy (CBT) is an effective treatment for anxiety that can help individuals to identify and change negative thought patterns that contribute to their symptoms. CBT can also provide individuals with tools for managing anxiety and building resilience to stress." – Dr. Judith Beck, psychologist and president of the Beck Institute for Cognitive Behavior Therapy.
A tip to consider: Look up different types of therapy and find a therapist who you believe will be a good fit for you. Another option to consider is online therapy or group therapy, especially if traditional one-on-one therapy is not available or doable for you at this time.
8. Reduce Stress
Stress-management is an important responsibility to be mindful of as stress is known to trigger anxiety symptoms. Work on reducing stress by practising relaxation techniques, setting realistic goals, and prioritising self-care.
"Stress can exacerbate anxiety symptoms, so it's important to identify and manage sources of stress in your life. This might involve making changes to your work or home environment, establishing healthy boundaries, or practicing relaxation techniques." – Dr. Melanie Greenberg, clinical psychologist and author of "The Stress-Proof Brain."
A tip to consider: Put some effort into identifying sources of stress in your life and developing strategies for managing them. Utilise relaxation techniques such as yoga, progressive muscle relaxation, or visualisation as a way to restore and maintain your peace and sense of self-control.
9. Write it Out
Writing about how you are feeling, or what you’re experiencing and how it makes you feel can be a really helpful way to process anxiety. Consider journaling, or write a letter to yourself or someone else expressing your thoughts and feelings. Keep in mind that this exercise will require transparency, authenticity and vulnerability. Start small if you need to.
"Journaling can be a powerful tool for managing anxiety because it allows individuals to express and process their thoughts and feelings in a safe and private space. Writing in a journal can also help individuals to identify patterns in their thinking and behavior that contribute to their symptoms." – Dr. Patricia Celan, psychiatry resident and author of "The Anti-Anxiety Diet."
A tip to consider: Begin with just a few minutes of journaling each day. You can start by focusing on your immediate thoughts and emotions and take it from there. Be honest with yourself and don't worry about grammar or spelling.
10. Consider Herbal Remedies
Chamomile, lavender, and valerian root – these are just a few herbal remedies that have been proven to help reduce anxiety symptoms. Be sure to discuss with your doctor before attempting to use herbal remedies, as they may interact with other medications you are taking.
"Herbal remedies, such as chamomile, passionflower, and valerian root, can be helpful for managing anxiety symptoms. However, it's important to talk to a healthcare provider before starting any new supplements, as they can interact with other medications and have potential side effects." – Dr. Ryan Howes, clinical psychologist and writer for Psychology Today.
A tip to consider: Take some time to look up various different herbal remedies and speak with a healthcare provider before adding any new supplements to your routine. Begin with small doses and monitor how your body reacts to the supplement.
Made Up Mind content should never be mistaken as medical advice, diagnosis or treatment. Information published to this website or by this brand is not a replacement for medical advice. Please consult qualified health or mental health professionals with any questions or concerns you may have regarding your mental health.
