Effective Techniques for Managing and Reducing Anxiety
Living with anxiety can be challenging!
Here are some strategies you can incorporate to help manage and lessen anxiety.
1. Practice relaxation techniques: Relaxation strategies can help calm your nervous system and reconnect with the present moment. Try deep breathing ( count in for four, hold for four, and exhale for four), try a grounding exercise (notice five things in your surrounding area that are green or blue…), do a quick body scan and notice where there is tension in your body and do some gentle stretches.
2. Establish a routine: Creating a daily routine can reduce anxiety. Start small. Often, we can try and make extensive overhauls and end up feeling overwhelmed. Get your coffee maker ready the night before, pick out an outfit for work, and figure out what is for dinner beforehand. A little planning, even one task, can make your day more manageable and less stressful.
3. Get regular exercise: Physical activity releases endorphins that improve mood and reduce stress. Incorporate regular exercise into your routine. Again, this habit is difficult to maintain, especially if we start with significant changes. So, instead of exercising for an hour 7 days a week, let's begin with a 15-minute walk around the neighborhood a few times a week, or yard work on the weekend and lift free weights during the week. And if we get off track, that's ok. The goal is to incorporate movement, not be perfect, and not train for a triathlon.
4. Limit caffeine and alcohol intake: Stimulants like caffeine can exacerbate anxiety symptoms. Consider reducing or eliminating your consumption of coffee, tea, energy drinks, and other caffeinated beverages. Similarly, alcohol may temporarily relieve anxiety but can worsen symptoms in the long run. If you are drinking alcohol regularly, consider reducing your intake. If you cannot reduce your alcohol consumption, consider contacting your primary or mental health provider for support.
5. Practice self-care: Prioritize self-care activities that bring you joy and relaxation. This can include anything from gardening, reading, watching football, and spending time with friends and family. Allow yourself time to recharge and nurture your well-being.
6. Challenge negative thoughts: Negative thinking patterns are central to anxiety. Practice identifying and challenging irrational thoughts that contribute to your anxiety. Replace negative self-talk with positive and realistic affirmations that help to calm your mind. If you are having difficulty identifying irrational thoughts, consider making an appointment with a therapist who specializes in anxiety and uses cognitive behavioral therapy (CBT).
7. Seek support: Don't hesitate to reach out to friends, family, or a support network for help. If needed, consider professional help from a therapist specializing in anxiety disorders.
8. Take breaks: If your anxiety is overwhelming, take a break. Engage in activities that distract you or provide a change of scenery. Take a short walk, wash dishes, do a crossword puzzle, or call a friend. Sometimes, a break will help break the anxiety loop and allow us to return to the present moment.
9. Practice good sleep hygiene: Lack of sleep can make anxiety worse. Work towards establishing a bedtime routine. Go to sleep at the same time each night and wake up at the same time each morning. Create a calming sleep environment- a noise machine or a fan might be helpful. Avoid screens for 30 minutes before bed.
10. Laugh: Laughing has been proven to soothe tension, activate and relieve your stress response, reduce pain, and improve your mood. Put on a comedy movie, watch a stand-up, or Instagram videos of animals doing foolish things.
Remember, learning to manage anxiety is a process, and it takes time to find the strategies that work best for you. Be patient with yourself, practice self-compassion, and celebrate small victories along the way. With the right tools and support, anxiety can be managed effectively, allowing you to live a fulfilling and balanced life.
