Here are five ways that can help manage anxiety. Pick one and gradually build it into your daily routine. You may not be able to get all five in each day, however if you can spend a few minutes each day on two-three of these suggestions, over time it can go a long way to help you manage your anxiety.
1) Use a Journal
Keeping a journal is an effective method for reducing anxiety and enhancing mental health. You can better understand your triggers and create coping mechanisms to control your symptoms by outlining your thoughts and feelings.
2) Consciously Breathing
Controlling your breathing is a simple and effective technique for managing anxiety and reducing stress. Breathing exercises work by slowing down the heart rate and calming the nervous system, which can help reduce anxiety symptoms and promote relaxation. One of the simplest breathing exercises for managing anxiety is diaphragmatic breathing, also known as belly breathing.
To practice this technique, sit comfortably and place one hand on your stomach. Breathe deeply and slowly, focusing on expanding your abdomen as you inhale and contracting it as you exhale. Repeat this process for several minutes or until you feel more relaxed. This is a technique that does take practise when you are in a calm state, so that it can be more effective for you when you feel anxious.
3) Limit Caffeine
Both caffeine and alcohol trigger anxiety symptoms, such as increased heart rate, nervousness, and irritability. Caffeine, in particular, is a stimulant that can worsen anxiety symptoms and interfere with sleep, which is crucial for reducing stress and anxiety. To limit caffeine intake, try to limit your consumption of coffee, tea, and energy drinks and instead opt for water, herbal tea, or decaffeinated drinks. Ideally no caffeine after 2pm as consuming caffeine after 2pm may affect your sleep.
4) Participate in Mindfulness Activities
Meditation, deep breathing exercises, and mindful movement are some of the many distinct mindfulness practices. Spend a few minutes exercising daily with deep breathing or meditation, or bring awareness to things you do daily, like cooking or gardening, to make your daily life more mindful. Making this part of your daily life, even for a few minutes each day can make a big difference in how you feel.
5) Listen to Calming Music
Calming music is a simple and effective way to manage anxiety and reduce stress. Music has the power to affect our moods and emotions and can be used to promote relaxation and calmness. Research has shown that listening to music that makes you feel calm can positively affect your heart rate, breathing, and stress level.
What helps you manage daily anxiety?