How to feel less anxious
Anxiety can be really overwhelming, particularly when it escalates into panic attacks or becomes a regular challenge. Fortunately, research shows numerous strategies can help manage and reduce anxiety. Today we’ll explore some practical techniques aimed at helping you relax your mind and cope better with anxious thoughts.
1. Learn more about Anxiety Disorders
The fact that you’re here now shows you’re already making steps towards understanding anxiety and anxiety disorders better and that’s great! Severe anxiety can include excessive nervousness, fear, apprehension, and worry.
Anxiety can affect how we feel and behave in daily life, and severe cases can lead to panic attacks. Understanding that anxiety is a common mental health issue can reassure you that you are not alone and that support is available, such as NHS talking therapies.
2. Practicing Mindfulness and Staying in the Present Moment
Mindfulness involves staying fully present in the moment, and observing your surroundings and feelings without judgement. This practice can help shift your focus from distressing thoughts that fuel anxiety to what's happening around you. You can begin by observing the flow of your breath or the sensations in your hands or feet - simple anchors to keep you grounded in the now.
3. Cognitive Behavioural Therapy (CBT)
CBT is a highly effective therapy recommended by the NHS for managing anxiety disorders. It helps you identify and challenge the anxious thoughts that can spiral into larger fears, teaching you to react differently to these thoughts. Engaging with a professional for CBT can help you gain new perspectives and reduce anxiety significantly over time.
4. Breathing Exercises to Relax Your Mind
Breathing exercises are a core relaxation technique that can help control panic attacks and ease general anxiety. Techniques such as diaphragmatic breathing involve breathing deeply from the belly, not just the chest, which can help calm the nervous system and decrease the intensity of anxiety symptoms.
5. Engaging with Friends and Family
Sometimes, simply talking to a friend or family member about your feelings can alleviate the pressure of anxious thoughts. Social support is crucial in managing mental health effectively, providing not just relief but also a sense of being understood and supported.
6. Avoiding Situations vs. Facing Fears
While it might seem tempting to avoid situations that trigger anxiety, this can sometimes reinforce fears. Instead, exposure therapy - gradually and repeatedly confronting the feared situation under controlled conditions - can be an effective way to desensitise and reduce anxiety. It may be beneficial to do this under the guidance of a mental health professional.
7. Incorporating Relaxation Techniques into Daily Life
Regular practice of relaxation techniques can significantly reduce anxiety levels and improve your quality of life. This can include yoga, meditation, or even hobbies like reading or knitting that help relax your mind. Integrating these activities into your daily routine can provide a valuable outlet for stress relief.
8. Close Your Eyes and Visualise Calm
When feeling overwhelmed, closing your eyes and visualising a peaceful scene—like a quiet beach or a tranquil forest—can provide immediate relief from anxious thoughts. This simple technique helps centre your mind and ease anxiety.
9. Stay Informed Through Reliable Research
Staying informed about the latest research and treatment options for anxiety can empower you to take active steps towards managing your condition. The NHS website, for instance, offers up-to-date, evidence-based information and resources that can guide you in understanding and treating anxiety.
10. Establish a Routine
Maintaining a stable daily routine can significantly mitigate anxiety by providing a sense of predictability and control. Structure your day with regular times for eating, sleeping, working, and relaxing. This can help prevent the buildup of stress and anxiety by keeping your body’s internal clock regulated and reducing uncertainty about what each day holds.
11. Physical Exercise
Regular physical activity is a powerful stress reliever. It not only helps in managing physical health but also improves mental health by reducing the levels of the body's stress hormones, such as adrenaline and cortisol. Exercise also stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Whether it’s a brisk walk, a cycle ride, or a yoga session, find an activity you enjoy that incorporates movement.
12. Dietary Considerations
What you eat can have a profound effect on your anxiety levels. Research suggests that certain foods can contribute to heightened anxiety symptoms, such as those high in refined sugars and caffeine. Conversely, a well-balanced diet rich in vegetables, fruits, lean proteins, and whole grains can help keep your body and mind regulated.
13. Limit Screen Time
Excessive exposure to screens, particularly social media, can exacerbate anxiety. The constant influx of notifications and the pressure of social comparisons can contribute to heightened stress and anxious feelings. Setting boundaries for electronic device use, especially before bedtime, can help reduce anxiety and improve sleep quality.
14. Journaling
Writing down your thoughts and feelings can be a therapeutic way to handle anxiety. Journaling can help you clarify your thoughts, spot patterns in behaviour, or trigger points in your anxiety, and reflect on how you’ve overcome past incidents. It’s a private way to express emotions without fear of judgment and can provide a different perspective on what is causing you anxiety.
15. Professional Online Resources
Utilising online resources and mobile applications designed to help manage anxiety can be an excellent addition to traditional therapies. Apps that offer guided meditation, anxiety tracking, or even cognitive behavioural therapy exercises can provide support and strategies to manage your symptoms on the go. Many of these tools are recommended or developed by mental health professionals and can be a convenient way to access help.
16. Mindful Music and Sound Therapy
Listening to soothing music or engaging in sound therapy can provide an immediate calming effect for many individuals. Sounds of nature, like rain, waves, or forest ambiences, can also be incredibly soothing and are often used in meditation practices to enhance the relaxation response.
17. Aromatherapy
The use of essential oils, through diffusers or personal inhalers, can promote relaxation and help alleviate anxiety. Scents like lavender, chamomile, and sandalwood are popular for their calming properties. Aromatherapy can be used as a complementary treatment, providing sensory comfort when feeling anxious.
18. Develop a Sleep Hygiene Routine
Poor sleep is both a symptom and a contributor to anxiety. Establishing a sleep hygiene routine can enhance your ability to fall asleep and stay asleep, thereby reducing anxiety. This routine might include setting a consistent bedtime, creating a bedtime ritual that signals to your body it's time to wind down (such as reading or taking a warm bath), and making your sleeping environment conducive to rest (like using blackout curtains and maintaining a cool room temperature).
19. Practice Gratitude
Focusing on gratitude can shift your mindset from one of scarcity and fear to one of abundance and peace. Keeping a gratitude journal or simply taking a few moments each day to reflect on what you are thankful for can dramatically shift your focus away from anxious thoughts and towards a more positive outlook on life.
20. Learn to Say No
Overcommitting can lead to stress and anxiety. Learning to say no—to social invitations, extra projects at work, or any other non-essential tasks that overload your schedule—can help you manage your stress levels and decrease anxiety. It’s important to prioritise your well-being and not feel pressured to agree to every request.
21. Try Progressive Muscle Relaxation
This technique involves tensing each muscle group in your body tightly, but not to the point of strain, and then slowly letting the tension release. This can help focus your mind on your body instead of your anxious thoughts, and it physically promotes relaxation. Progressive muscle relaxation can be particularly useful before bed to improve sleep quality.
22. Seek Professional Support
Instead of waiting for anxiety to become overwhelming, seeking support early can prevent symptoms from worsening. Early intervention is key in effectively managing anxiety and maintaining mental health. If the prospect or logistics of in-person therapy doesn’t work for you, other options are available.
My practice is completely remote, enabling clients to access professional support from the comfort of their own space. It’s important to take anxiety issues seriously and understand the severity of your anxiety. If left untreated, severe anxiety can become debilitating.
23. Participate in Support Groups
Engaging with a support group can provide comfort, reduce feelings of isolation, and give insights into effective strategies for managing anxiety that others have found helpful. These groups provide a platform for sharing experiences and advice, and they can be a source of encouragement and support from people who understand what you are going through.
24. Limit Caffeine and Alcohol
Both caffeine and alcohol can exacerbate anxiety symptoms. Caffeine can increase nervousness and restlessness, while alcohol can affect your mood and interfere with sleep patterns. Reducing or eliminating these substances from your diet can help stabilise your mood and improve symptoms of anxiety.
25. Embrace Exposure Therapy
With the guidance of a therapist, exposure therapy can be a highly effective method for treating specific anxieties. This therapy involves gradually and repeatedly being exposed to the source of your fear in a controlled way, so you can learn to deal with it effectively. Over time, this can greatly reduce the power that the anxiety-inducing situation holds over you.
Conclusion
Feeling less anxious involves a combination of self-help techniques and professional support. Whether it’s through practising mindfulness, engaging in CBT, or learning effective breathing exercises, you can find strategies that work best for you. Remember, you're not alone and there’s an abundance of resources out there to support you.