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Everyone responds differently to anxiety management strategies, which is why it may take some time and experimentation to find what works best for you. While the process can feel frustrating at times, the effort you put into exploring different techniques is an investment in your long-term mental well being.
Below are several strategies that can help you manage anxiety more effectively.
Strategy
How it can work to manage anxiety
Slow breathing
Heightened anxiety can cause your breathing to become faster and shallower. By deliberately slowing down your breathing, you can shift your nervous system towards a more restful state.
Breathe in slowly through your nose, allowing your chest and abdomen to expand fully, then breathe out slowly (through either your mouth or nose, whichever feels more natural to you).
Progressive muscle relaxation
This technique works by releasing the tension that builds up within your muscles, which occurs when you’re feeling anxious.
Find a quiet space, and if you want, close your eyes. Slowly tense and relax each muscle group, starting from your toes and all the way to your head. Breathe in as you hold the tension for 4 to 10 seconds, then quickly release the tension as you breathe out.
Staying in the present (Mindfulness)
As thoughts about things that have not happened yet tend to occur during anxiety, bringing yourself back to where you are now can help relieve anxious feelings. Practicing meditation can help with this, or engaging in an activity that encourages you to focus on the present (e.g., crafting/creative activities).
Mindfulness can also be easily integrated into your existing daily activities. For instance — while brushing your teeth, you can pay more careful attention to the sensation of the toothbrush against your gums, or when typing on a keyboard, notice how the keys feel under your fingertips. These small moments of mindful practices can help center your focus, calm your mind, and reduce feelings of anxiety.
Living a healthy lifestyle
By doing things that promote your wellbeing, your mental health is more likely to stay resilient in the face of situations that can induce anxiety.
Keep active, eat well, spend time in nature and with family and friends, reduce everyday stress and do activities that you enjoy.
Taking small acts of bravery (i.e., graduated exposure)
While avoiding things that make you anxious can temporarily relieve anxiety, it actually tends to make you more anxious in the long-term. We deal with anxiety successfully by learning that what we fear is unlikely to happen - and if it does, we’ll be able to cope with it.
Try to get closer to something that makes you anxious, even if it’s a small step. For instance — if you’re interested in joining a language club, start by practicing with a language app or game before taking the leap. If you want to join a team sport, begin by learning the rules from reading books, watching the sports on TV, or practicing with a friend/coach. Taking these small actions can help build confidence while also reducing the anxiety around new experiences over time.
Challenging your self-talk
How we think affects how we feel. Anxiety tends to make us catastrophize situations and underestimate our ability to handle them. This is why if you’re experiencing anxiety, it is important to remember this tendency and try to think of different interpretations to a situation that is making you anxious.
Planning worry time
It’s difficult to completely stop worrying and it isn’t healthy to suppress your worrying thoughts either as the thoughts will just fester in the background or build up over time, so set time aside to work through your worries.
You could do this by writing down your worries each evening, even if it is just for 10 minutes. It will be helpful to encourage yourself to write down your worries or concerns related to particular interest(s), but also take the time to list a few strengths or tools you can use to handle anxiety-inducing situations. Incorporating gratitude and positive affirmations into your journaling can also further help shift your focus, eventually providing a sense of empowerment and calm.
Understanding your anxiety
Discovering the patterns and common themes of your anxiety can help you manage how you deal with anxiety.
Keeping a diary of when your anxiety is at its worst and best can help you identify your triggers and coping strategies that work or don’t work.
Learning from others
Talking with others who also experience anxiety can help you feel more connected and less alone in your journey of dealing with anxiety.
You could do this by finding online forums or support groups dedicated to bringing together those experiencing anxiety.
Where to get help
If you’re struggling to manage anxiety, seek support. Going through the challenging journey of anxiety is always better with the right support:
Your doctor, who can refer to a mental help professional
Mental health and wellbeing practitioners
Trusted friends or family members who can hold space for you and offer support without judgment.
Your local community health centre
Support groups and community organizations, either in-person or online, where you can connect with others who are experiencing similar challenges.
Velten, J., Bieda, A., Scholten, S., Wannemüller, A., & Margraf, J. (2018). Lifestyle choices and mental health: a longitudinal survey with German and Chinese students. BMC Public Health, 18(1). https://doi.org/10.1186/s12889-018-5526-2
