Anxiety is a natural response to stress, but when it becomes excessive and uncontrollable, it can interfere with daily life. I know this first hand, as someone who has generalized anxiety disorder, and has struggled with anxiety my whole life. According to the Anxiety and Depression Association of America, anxiety disorders affect 40 million adults in the United States alone. Fortunately, there are several tips and strategies that can help manage and reduce anxiety symptoms. In this article I’ll share some of the most effective ways I have found to deal with anxiety.
This article should not be considered medical advice, if you are struggling with anxiety talk to your doctor about options for you. The national suicide and crisis line is 988.
With that in mind, here are my tips for coping with anxiety:
1. Practice relaxation techniques
Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce anxiety symptoms. These techniques can help slow down your breathing, lower your heart rate, and relax your muscles. You can try practicing these techniques at least once a day for several minutes to help calm your mind and body. Meditation has been really life altering for me because it helps me clear my mind and allow space for more logical and level headed thoughts, when compared to the things I worry about when I am in an anxious state. If you want to start meditating for anxiety Headspace is a great place to start.
2. Seek therapy
Therapy is an incredible way to get to the root of anxiety, and come up with long term strategies to lessen it. I personally have found therapy to the most effective way to lessen anxiety long term. Online therapy makes therapy more accessible than ever. I’d highly recommend giving therapy a try if you struggle with anxiety. I created a separate article listing the top 10 online therapy options.
3. Get enough sleep
Lack of sleep can worsen anxiety symptoms, leading to a vicious cycle where anxiety makes it difficult to sleep, and poor sleep exacerbates anxiety. I’ve experienced this cycle myself, and I’ve found that prioritizing healthy sleep patterns helps me feel less anxious overall. Establishing a consistent sleep routine and avoiding caffeine, alcohol, and screens before bedtime are effective ways to promote better sleep. If you’re struggling with sleep, it may be helpful to talk to a healthcare provider for additional support.
4. Take breaks from technology
Constant exposure to technology can increase anxiety symptoms. Try to take breaks from screens throughout the day, and avoid using technology before bedtime to promote better sleep. I keep a good book by my bed, and when I’m tempted to grab my phone and get sucked into the eternal scroll, I grab my book instead.
Technology often serves as a quick fix for people struggling with anxiety. It is an instant distraction that can take away the anxious feelings for a moment. It doesn’t help address the underlying cause of your anxiety though, and usually makes it worse. My opinion is that anxious people are more prone to become addicted to technology because of how quickly it can make those feelings go away (temporarily). Even when you know it will help you have less anxiety in the long wrong, the pull to scroll can be so strong. Give yourself patience when trying to cut down on technology.
5. Practice mindfulness
Mindfulness is the practice of being present and fully engaged in the moment. It can help reduce anxiety by promoting relaxation and reducing stress. You can practice mindfulness by focusing on your breath, paying attention to your senses, or engaging in an activity mindfully. For me leaving my phone behind when I go to do an activity helps me be more mindful and present. For example when I take my kids to the park, or go to a yoga class, I will sometimes consciously leave my phone behind so I don’t even have the option and am more likely to be mindful and present.
6. Challenge negative thoughts
This is something I learned in therapy, and this technique has provided long term changes to my anxiety. Anxiety often involves negative thoughts and beliefs. Challenging these thoughts can help reduce anxiety symptoms. Try to identify your negative thoughts and challenge them by asking yourself if they are rational or if there is evidence to support them. If they are irrational, give yourself a specific thought or phrase to replace the anxious one. If there is a real reason behind your anxiety, try making a step-by-step plan to address the thing that is causing you stress.
7. Seek support
Anxiety can be an isolating experience, but seeking support from friends, family, or a healthcare provider can be beneficial. Consider joining a support group or seeking therapy to help manage anxiety symptoms. When I began openly discussing my anxiety, I discovered that many people around me were going through similar experiences. Sharing your own experiences can create a safe space for others to open up and can help you feel less alone in your struggles. Remember that seeking support is a sign of strength, not weakness.
8. Practice self-care
Taking care of yourself can help reduce anxiety. This can include things like taking a relaxing bath, listening to music, reading a book, or engaging in a hobby you enjoy. Set aside time each day for self-care activities that make you feel good.
9. Practice gratitude
Practicing gratitude can help shift your focus away from anxious thoughts and towards positive ones. Take time each day to reflect on things you are grateful for, whether it’s something small like a good cup of coffee or something bigger like your health or your relationships.
10. Stay organized
Being organized can help reduce anxiety by giving you a sense of control. Make to-do lists, keep a schedule, and stay on top of deadlines to help manage your time and reduce stress. If you do this, keep in mind that you are not always going to be able to adhere to deadlines, schedules and to-do lists perfectly. You don’t need to feel like a failure if this happens. Give yourself some rest, and start tomorrow with a clean slate.
11. Set boundaries
Setting boundaries can help reduce anxiety by helping you prioritize your own needs and limit stress from others. Learn to say “no” when you need to, and communicate your boundaries clearly to others. This can help reduce feelings of overwhelm and help you feel more in control. We did this recently when we decided we no longer will allow houseguests to stay overnight, even family members. This felt like an awkward announcement to make, but ultimately creating and setting our own boundaries has helped protect our families peace, and lessen anxiety in our home.
13. Practice acceptance
Learning to accept situations that are beyond your control can help reduce anxiety. Practice accepting uncertainty and learning to tolerate uncomfortable feelings, rather than trying to control or avoid them. It is OK to feel uncomfortable. It won’t last forever. You have gotten through anxiety before, and you will again. Give yourself grace if you just can’t get out of the slump like you want to.
14. Exercise regularly
Regular exercise is a natural stress reliever that can help reduce anxiety symptoms. Exercise is also known to improve mood, boost self-esteem, and promote better sleep. You don’t need to engage in intense workouts to experience the benefits of exercise; even light to moderate physical activity, such as walking or yoga, can help reduce anxiety. Personally, when I am feeling particularly anxious, I find that speed-walking around my neighborhood without headphones allows me to sort out my anxious thoughts while physically moving my body. This always makes me feel less anxious.
Anxiety is a common experience, managing anxiety is a process, and it may take time and effort to find what works best for you. What works for one person may not work for another, so take all my suggestions with a grain of salt, and trust your own process when it comes to dealing with anxiety. Again, none of this article is meant as medical advice, if you are struggling with your mental health you should discuss it with your healthcare provider. It is important to find strategies that work for you and to seek professional help if you are struggling with anxiety symptoms.
Have you struggled with anxiety? Let me know in the comments if you have an idea to add to the list!
