Effective Strategies to Manage and Reduce Anxiety

It is common for people to experience anxiety from time to time depending on the situations they find themselves in. However, extreme levels of anxiety can limit normal living and prevent us from participating in certain important activities. It is, therefore, very crucial that we develop strategies that help us manage and reduce anxiety. We discuss some of these strategies below.

1. DEEP BREATHING EXERCISES

Taking deep breathing exercises has been proven to calm the mind, especially during stressful situations. If you find yourself experiencing an influx of negative thoughts, focusing on your breathing has been shown to have a calming effect.

You should find a quiet place without any distractions and sit or lie in a comfortable position. Breathe in deeply through your nose, hold it for a few seconds then slowly release it. Repeat this process several times.

2. MINDFULNESS MEDITATION

Mindfulness meditation is a technique that has been used to manage stress and anxiety for the longest time. It is very effective in helping you take control of your thoughts and keep the negative ones away. Mindfulness meditation helps us focus on the present moment without having to worry about past or future events. 

Mindfulness meditation involves closing your eyes and focusing on your breathing. During this session. you might find your thoughts drifting from the present and negative ones creeping in. The goal is to be aware of this and gently redirect your attention back to your breath. You might take some time to fully perfect Mindfulness meditation. Keep practicing, it will be worth it!

3. REGULAR PHYSICAL EXERCISE

For most people exercising regularly is more of a lifestyle choice than a deliberate attempt to enhance their mental health. Exercising has been observed to be a double-edged sword. In addition to keeping us physically fit, exercising regularly also helps us manage symptoms of anxiety.

When we exercise, our brain secretes “feel-good hormones” such as endorphins, serotonin, and dopamine which are essential for regulating moods. It is important to schedule some time during your day to go out for a jog, do some yoga or even go for a swim.

4. COGNITIVE BEHAVIOURAL THERAPY (CBT)

Most strategies discussed are “do it yourself” strategies for managing anxiety. You might find that supplementing these strategies with CBT will make them more effective. During CBT, your therapist will guide you through the process of identifying the source of anxiety-inducing thoughts and developing healthy coping mechanisms.

5. HEALTHY LIFESTYLE HABITS

Adopting a healthier lifestyle can also help you manage anxiety symptoms. When you heavily indulge in substance abuse, you might find that it may disrupt your normal work and sleep routines.

Additionally, some people have unhealthy coping mechanisms for stress such as binge eating that are harmful in the long run and may amplify anxiety symptoms. We must be conscious about our lifestyle choices. We should be mindful of how these choices affect our mental health. These healthy habits include eating balanced diets, cutting down on our alcohol and nicotine intake, and maintaining healthy habits.

CONCLUSION

It is difficult to completely remove anxiety from our lives. However, anxiety should not interfere with our day-to-day lives. There are many ways to manage immediate and long-term symptoms of anxiety.

You should also seek professional help to get long-lasting remedies for managing anxiety. Support & Growth has a dedicated team of professional therapists ready to help you manage and reduce anxiety.