5 Practical Tips for Managing Anxiety
Anxiety is a (apparently) common experience, but it doesn’t have to control your life. Here are five practical tips that I’ve found helpful in managing my own anxiety, and hopefully, they will work for you too:
1. Harness the Power of Your Breath
The way we breathe can significantly impact our anxiety levels. A simple yet effective technique is to focus on your exhalation, making it longer than your inhalation. Additionally, breathing through your nose can promote a sense of calm. This technique was inspired by Patrick McKeown.
Breathing through your nose can promote a sense of calm.
Furthermore, I highly recommend the following exercise: When walking — Exhale completely, then hold your nose closed, continue walking, for as long as is comfortable. Once you need to breathe, release your nose and slowly inhale through it.
2. Tame the Triggers: Caffeine and Sugar
For many, including myself, caffeine and sugar can exacerbate anxiety. I’ve noticed a direct correlation between increased coffee consumption and heightened anxiety.
Specifically, I find that my breathing becomes shallower, and my thoughts race, almost becoming manic. Reducing or even eliminating caffeine from your diet can make a significant difference. Likewise, minimising sugar intake often leads to more positive and stable thoughts and moods, which greatly contributes to managing anxiety.
3. Move Your Ass
Physical movement can be a powerful antidote to anxiety. When experiencing anxious feelings, like nervousness, shortness of breath, or catastrophic thinking, it is crucial to take action.
You don’t need a strenuous workout. Even a brisk walk or a run outdoors for about half an hour can be extremely beneficial. This helps shift my mind into a more positive mindset, releasing feel-good hormones like endorphins, which help to calm anxiety.
When you experience anxious thoughts, like difficulties with a colleague at work for example, instead of getting lost in them, try to mentally “role-play” the scenario.
4. Confront Your Anxious Thoughts
Often, anxiety stems from not fully processing the situation you are worrying about. When you experience anxious thoughts, like difficulties with a colleague at work for example, instead of getting lost in them, try to mentally “role-play” the scenario.
By thinking through all possible outcomes, and the steps you may need to take to manage them, you’ll find that the perceived problem may not be as large or unmanageable as first thought. The uncertainty surrounding the issue is what initially fuels anxiety, so by thinking more deeply and exploring the possibilities, you can regain a sense of control and stability.
5. Disconnect and Reconnect
In our hyper-connected world, it’s vital to disconnect from devices to reconnect with yourself. Find a quiet space where you can lie down on the floor, on your back, without distractions. I find this incredibly helpful for relaxation and calming down.
Turn off the pesky news and social media and just be present where you are. Even for a minute can be really beneficial.
Conclusion
These five tips are simple, practical, and based on my own experiences with anxiety. While these strategies may not be a complete cure, they can certainly provide relief and equip you with helpful tools to manage your anxiety more effectively.
Remember, you’re not alone in this, and taking small, consistent steps can make a big difference in how you feel.
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