5 Tips and Strategies to Ease Anxiety

Anxiety impacts millions of people across the globe. It’s the most common mental health condition in the world. But, if there’s a silver lining to that, it’s that there are also many treatment and management options. 

While anxiety affects people in different ways, knowing how to ease it on your own can improve your quality of life and help keep your symptoms under control. 

Keep in mind that the best way to actually treat anxiety is to work with a professional. A therapist can help you get to the root of your anxious thoughts so you can fight back against them. 

In the meantime, what can you do to ease anxiety each day? Let’s cover a few helpful strategies. 

1. Deep Breathing

Anxiety is fueled by a fear of the unknown. When you start to worry, you might find yourself thinking about the “what ifs” and the worst possible scenarios. 

Often, those thoughts aren’t based in reality. So, it’s important to bring yourself back to the present and to focus on what’s happening right here and now rather than what could (but probably won’t) happen. 

Deep breathing exercises are a great way to stay in the present. Practice mindfulness exercises and focus on how your mind and body are feeling without holding onto any particular thoughts. A few minutes of mindfulness each day, or when you’re feeling anxious, can help to keep you grounded. 

2. Meditation

Meditation can serve as another type of deep breathing exercise, but it’s also a great practice to include in your daily routine. 

Not only will meditation help you remain present, but it can reduce your overall stress. The less stressed you are, the less likely it will be for anxiety to take over. 

Don’t let stereotypes about meditation stop you from trying it. If you’re new to the idea, consider using a guided meditation app or program. 

3. Journaling

Have you ever noticed that your anxiety gets worse when you’re alone? It’s not uncommon for people to experience greater anxiety at night when everything else is quiet, and there are no distractions or people to talk to.

If that sounds familiar, consider keeping a journal. Sometimes, simply being able to jot down your thoughts and feelings when you start to worry can make a difference. You might not be telling someone out loud, but you’re getting those thoughts out of your head and onto paper. 

Beyond that, you can use a journal as a tool to see how far you’ve come. Look back on entries you made weeks or months ago. Track how you’ve responded and grown. Seeing a timeline of how you’re handling anxiety and how much stronger you’re getting can give you a lot of motivation and a confidence boost. 

4. Physical Activity

Most people know that exercise is good for your physical health. But it’s also great for your mental well-being, too. 

Physical activity helps to boost your mood, reduce stress, provide energy, and can even make you feel happier. 

You don’t have to run a marathon to experience the “runner’s high” effects that can help anxiety. Find what works for you so you’ll stick with it. Walking around the neighborhood, taking a dance class, or playing a sport you enjoy are all great ways to get more exercise and ease anxiety in the process. 

5. Socialize

No one should have to go through anxiety alone. Again, when you’re alone, your racing thoughts and fears can become worse.

Spending time with others is great for your mental health. It can serve as a positive distraction, provide a sense of community, and help you realize that you have support. 

There are so many ways to ease anxiety each day. Don’t feel like you have to live in constant fear and worry with no reprieve. Try some of these helpful strategies, and don’t hesitate to reach out to learn more about anxiety therapy.

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