“Our anxiety does not empty tomorrow of its sorrow, but only empty today of its strength.” – C.H. Spurgeon
Ain’t that the truth! While anxiety is a natural human emotion, this quote is so relatable since it can often consume our thoughts and energy, leaving us feeling drained and powerless in the present moment.
It is important to recognize that worrying excessively about the future does not actually alleviate the potential pain and sorrow that may come, but rather robs us of our ability to fully engage in and appreciate the current moment.
Therefore, in this post I will share with you 6 ways to reduce and manage anxiety to shift their focus towards cultivating mindfulness and finding healthy ways to cope with their anxiety, in order to regain a sense of strength and agency in their daily life.
What Is Anxiety?
Anxiety is a natural and common human emotion that everyone experiences from time to time. It is often described as a feeling of worry, fear, or unease about something that is perceived as threatening, dangerous, or uncertain.
Anxiety can be triggered by a wide range of situations, such as public speaking, job interviews, social events, and even everyday tasks.
When someone experiences anxiety, they may feel a range of physical, emotional, and cognitive symptoms.
Physical symptoms may include rapid heartbeat, sweating, shaking, shortness of breath, and stomach discomfort.
Emotional symptoms may include feelings of nervousness, apprehension, or a sense of impending doom. Cognitive symptoms may include racing thoughts, difficulty concentrating, and persistent worries or fears.
Anxiety can vary in intensity and duration depending on the individual and the situation. Some people may experience mild anxiety, while others may experience severe anxiety that can interfere with their daily life.
It’s important to note that anxiety is a common experience and seeking support from a healthcare professional can help manage symptoms and improve overall well-being.
Disclaimer: I am not a mental health professional and my posts are based solely on my personal experiences and perspectives. My writings should not be taken as professional advice or substitute for seeking assistance from a licensed mental health practitioner. Please consult a qualified mental health professional if you require professional support.
How to Reduce and Manage Anxiety
Anxiety is a natural response to stress, and it can be a positive emotion that helps you deal with challenging situations.
However, excessive anxiety can be overwhelming and negatively affect your mental and physical health. The good news is that anxiety is manageable, and there are several effective strategies to reduce and manage it.
Identify Triggers
The first step in managing anxiety is to understand what triggers your anxiety. Anxiety can be triggered by various factors, such as stress, a traumatic event, a specific situation, or a medical condition.
Pay attention to situations, people or events that trigger your anxiety. Once you identify your triggers, you can start to develop strategies to manage them.
One way to identify what triggers your anxiety is to pay attention to situations or thoughts that cause you to feel anxious or stressed.
Keep a journal of these triggers and record how you feel when they occur. You may also want to consider seeking the help of a mental health professional, who can assist you in identifying your triggers and developing coping strategies to manage your anxiety.
Practice Mindfulness
Mindfulness is a technique that involves focusing on the present moment without judgment. This can help reduce anxiety by helping you stay focused and calm.
To use mindfulness to reduce and manage anxiety, you can try the following:
- Focus on your breath: Take deep breaths in through your nose and out through your mouth, counting to five on each inhale and exhale. This will help slow down your heart rate and relax your body.
- Observe your thoughts and emotions: Rather than getting caught up in anxious thoughts or emotions, observe them without judgment or attachment.
- Practice body scanning: Pay attention to the physical sensations in your body, starting from your toes and moving up to the top of your head. This can help you identify areas where you may be holding tension.
- Engage your senses: Take a few moments to focus on your surroundings using your senses. For example, notice the colors, textures, and smells of your environment.
- Practice regularly: Consistent practice of mindfulness can help reduce and manage anxiety over time. Consider setting aside a few minutes each day for meditation or mindfulness exercises.
Exercise Regularly
Exercising helps reduce and manage anxiety in several ways, including:
- Reducing stress hormones: Exercise can reduce the levels of stress hormones, such as cortisol and adrenaline, in the body, which can help alleviate feelings of anxiety.
- Increasing endorphins: Exercise can also increase the release of endorphins, which are natural mood-boosters that can help reduce anxiety and improve overall well-being.
- Providing a sense of accomplishment: Completing an exercise routine can provide a sense of accomplishment, which can help boost self-esteem and reduce feelings of anxiety.
- Promoting better sleep: Regular exercise can help improve the quality of sleep, which is essential for reducing anxiety.
- Offering a healthy distraction: Engaging in physical activity can provide a healthy distraction from anxious thoughts and worries, allowing for a mental break and improved mood.
Get Enough Sleep
Lack of sleep can make anxiety worse. Aim to get at least 7-8 hours of sleep per night to help reduce and manage your anxiety.
Sleep plays a crucial role in reducing and managing anxiety by promoting emotional regulation and restoring the body and brain.
During sleep, the brain processes and consolidates emotional memories, which can help decrease anxiety. Sleep also reduces physiological arousal, including lowering levels of the stress hormone cortisol.
Additionally, getting enough sleep can improve cognitive functioning, making it easier to cope with stress and anxiety during waking hours.
When we don’t get enough sleep, our brain is unable to properly process emotions and we may experience heightened anxiety and stress.
Additionally, lack of sleep can lead to physical symptoms such as fatigue and irritability, which can also exacerbate anxiety.
By prioritizing adequate sleep, we give our brain and body the opportunity to rest and recover, which can improve our overall mental and emotional well-being.
Limit/Avoid Substances
Limit or avoid substances that can increase anxiety, such as caffeine and alcohol. “Alcohol and other drugs disrupt the normal flow of chemicals in the brain.” Eric Patterson, LPC, GoodRx Health.
Substances can induce anxiety in several ways, depending on the substance and the individual’s response to it. Here are some examples:
- Stimulants: Substances like caffeine, nicotine, cocaine, and amphetamines can stimulate the central nervous system, increasing heart rate, blood pressure, and respiration. This can create a feeling of restlessness and nervousness that can lead to anxiety.
- Alcohol: While alcohol is a depressant that can initially produce feelings of relaxation, it can also cause anxiety as it wears off. This is due to the rebound effect, in which the body responds to the alcohol leaving the system by increasing its activity, which can lead to shaking, sweating, and other physical symptoms that can trigger anxiety.
- Cannabis: Cannabis can induce anxiety in some people, especially at higher doses or in individuals with a history of anxiety or panic disorders. This is because it can affect the levels of neurotransmitters like serotonin and dopamine in the brain, which are involved in regulating mood.
- Prescription medications: Certain prescription medications, such as benzodiazepines (used to treat anxiety) or stimulants (used to treat ADHD), can cause anxiety as a side effect or during withdrawal.
- Withdrawal: Withdrawal from certain substances, such as alcohol or benzodiazepines, can cause anxiety as the body adjusts to the absence of the substance. This can be especially severe in cases of addiction or dependence.
It’s important to note that everyone’s response to substances is different, and some people may be more susceptible to developing anxiety than others.
If you are experiencing anxiety or other symptoms related to substance use, it’s important to seek help from a healthcare professional.
Social Support
Social support is also critical for managing anxiety. Talking to someone you trust about your anxiety can help you feel supported and validated. Joining a support group can also be helpful.
If your anxiety is interfering with your daily life, consider seeking help from a mental health professional. A therapist can provide you with the tools and techniques you need to manage your anxiety effectively.
Conclusion
Remember, anxiety is a natural response to stress, but you can learn to manage it with practice and persistence.
Understanding your triggers, practicing mindfulness, exercising regularly, developing a positive mindset, seeking social support, and prioritizing self-care are all essential steps in managing anxiety.
Don’t hesitate to seek professional help if you need it. With the right support and resources, you can overcome anxiety and improve your overall well-being.
