5 Practical Strategies for Managing Anxiety
When we start to feel anxious, our bodies immediately enter into "fight-or-flight" mode. We are simply trying to survive a perceived threat. Sometimes, our bodies fail to tell the difference between possible danger and completing a specific task. No need to worry—anxiety is a natural response to stress! If you are struggling to get your anxious thoughts under control, however, here are some strategies to help manage them more effectively.
1. Practice Mindful Breathing
One of the quickest and most effective ways to manage anxiety is through breathing. When anxiety strikes, your breathing will become shallow with an increased heart rate. While it sounds cliched, taking a deep, calming breath can signal to your nervous system that you are safe.
Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds. Repeat as many times as necessary.
Practice Diaphragmatic Breathing: Breathe deeply into your belly rather than just your chest to promote relaxation.
Use Guided Breathing Apps or Exercises: Many apps or websites provide breathing exercises to help regulate anxiety in real time.
2. Challenge Negative Thoughts
Anxiety often stems from irrational or exaggerated thoughts. Learning to challenge these thoughts can help you regain a rational perspective and reduce the thoughts' intensity.
Identify Cognitive Distortions: Are you catastrophizing, jumping to conclusions, or engaging in black-and-white thinking?
Ask Yourself Logical Questions: What evidence supports this thought? What is the worst-case scenario, and how likely is it?
Reframe Your Thinking: Replace negative thoughts with more balanced and realistic statements. For example, instead of saying "I will fail this presentation," reframe it as, "I may feel nervous, but I am prepared, and I have done well before."
3. Establish a Daily Routine
Having structure in your day can provide stability and reduce uncertainty, which is a common trigger for anxiety. A predicable routine helps regulate emotions and creates a sense of control.
Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to support mental clarity and resilience.
Plan Your Day: Create a schedule with designated times for work, family and friends, self-care, and relaxation.
Include Movement of Any Kind: Engage in daily physical activity, whether that be yoga, walking, or stretching, to release endorphins and reduce stress.
4. Engage in Grounding Techniques
Grounding exercises can help bring you back to the present moment when anxiety starts to spiral. These techniques anchor your focus to the here and now, reducing the intensity of anxious feelings.
Use the 5-4-3-2-1 Method: Survey your surroundings. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Hold a Comforting Object: A soft blanket, stress balls, or pieces of jewelry (anxiety rings or necklaces) can provide a sense of security.
Engage Your Senses: Listening to calming music, drinking warm tea, or splashing cold water on your face or wrists can shift your focus.
5. Limit Stimulants and Triggers
Certain habits and substances can exasperate anxiety, so being mindful of your intake can make a significant difference in managing symptoms.
Reduce Caffeine and Alcohol Consumption: These substances tend to cause a fluctuation in heart rate and can worsen anxious feelings.
Limit Screen Time: Excessive exposure to social media and news can amplify stress and overwhelm.
Establish Boundaries: Say no to activities or commitments that drain your energy and contribute to anxiety.
Next Steps
Now that you know that managing anxiety takes consistent effort, incorporating these strategies into your daily life can make a noticeable difference.
Start small—choose one or two techniques that resonate with you and practice them.
Be patient with yourself; overcoming anxiety is a journey.
Seek support when needed—whether through therapy, support groups, or talking with loved ones.
Contact my office today for support as you work to manage your anxiety. These habits, combined with therapeutic techniques, can help you create a healthier relationship with anxiety and regain a sense of balance in your life.