Anxiety is a natural response to stress best described as a feeling of unease or apprehension about what’s to come. Whether it’s a job interview, a health issue, or a major life change, anxiety is something most people experience at some point.
However, for some, anxiety can become overwhelming, persistent, and disruptive, making it difficult to lead a normal life. Managing every day anxiety is essential for maintaining mental and physical well-being, and while it can be challenging, it is possible with the right strategies and mindset.
Please note, this blog post addresses everyday anxiety, rather than diagnosed anxiety or generalised anxiety disorder (GAD), which require treatment and therapy obtained from professionals.
Understanding Anxiety
Before diving into management techniques, it’s important to understand what anxiety is and how it affects the body and mind. Anxiety is a complex emotional response that triggers the body’s fight-or-flight mechanism. This response is helpful in dangerous situations, but when activated frequently or inappropriately, it can lead to chronic stress, physical symptoms (like headaches, muscle tension, and gastrointestinal issues), and mental health conditions such as GAD or panic disorder.
Common symptoms of anxiety include:
- Excessive worry or fear
- Restlessness or feeling on edge
- Difficulty concentrating
- Irritability
- Muscle tension
- Sleep disturbances
Anxiety can stem from various sources, including genetics, environmental factors, traumatic experiences, and lifestyle choices. Understanding the root cause of your anxiety can be a crucial first step in managing it effectively.
Here are some other strategies that may help:
- Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing anxiety. Mindfulness involves staying present in the moment, acknowledging your thoughts and feelings without judgment. It can help you break the cycle of anxious thinking by bringing your focus back to the here and now.
Meditation, particularly mindfulness meditation, can significantly reduce anxiety levels by calming the mind and helping you develop a sense of inner peace. Regular meditation practice has been shown to change the brain’s neural pathways, making it more resilient to stress.
Start with just a few minutes each day, sitting quietly and focusing on your breath. If your mind starts to wander, gently bring your attention back to your breathing. Over time, you may find that your ability to manage stress and anxiety improves.
You may like to try an app to assist you with your mindfulness. Smiling Mind has over 300 free meditations and mindfulness programs, and the Mindfulness App offers more than 500 guided meditations, as well as sleep stories, in over 10 different languages.
You can even try some podcasts that focus on mental health – check out this list.
- Exercise Regularly
Physical activity is one of the most effective ways to manage anxiety. Exercise releases endorphins, the body’s natural mood lifters, which can help reduce stress and improve your overall sense of well-being. Regular exercise also lowers the body’s stress hormones, such as cortisol, and promotes relaxation.
You don’t need to run marathons to reap the benefits of exercise. Even moderate activities like walking, swimming, or yoga can have a significant impact on anxiety. The key is consistency—try to incorporate some form of physical activity into your daily routine.
- Maintain a Healthy Diet
What you eat can have a profound effect on your mood and anxiety levels. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports overall mental health. Certain foods, like those high in omega-3 fatty acids (found in fish, flaxseeds, and walnuts) and magnesium (found in leafy greens, nuts, and seeds), have been shown to reduce anxiety.
Avoid or limit caffeine, sugar, and processed foods, as they can contribute to anxiety and mood swings. Additionally, staying hydrated by drinking plenty of water is essential for maintaining energy levels and cognitive function.
- Get Enough Sleep
Sleep and anxiety are closely linked. Anxiety can make it difficult to fall or stay asleep, and lack of sleep can exacerbate anxiety. Prioritising good sleep hygiene is crucial for managing anxiety.
Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. Create a calming bedtime routine, such as reading, taking a warm bath, or practicing relaxation techniques. Ensure your sleep environment is conducive to rest—keep your bedroom cool, dark, and quiet, and avoid screens before bedtime.
If anxiety keeps you awake, try writing down your worries before bed to get them out of your head and onto paper. This can help you feel more in control and less overwhelmed.
- Challenge Negative Thoughts
Anxiety often involves negative thinking patterns, such as catastrophising (expecting the worst) or overgeneralising (seeing one negative event as a never-ending pattern). These thoughts can fuel anxiety, making it seem worse than it is.
Cognitive-behavioural therapy (CBT) is a therapeutic approach that helps individuals identify and challenge these negative thought patterns. You can apply some CBT techniques on your own by questioning the validity of your anxious thoughts and considering alternative, more balanced perspectives.
Hayley, our Senior Psychosocial Recovery Coach, recommends thinking about anxiety by weighing possibility against probability.
‘This is something that I often think about myself and utilise when my clients feel anxiety. Anything is possible, but is it probable? Most of the time when we unpack it, the probability is very low, and this can be comforting.
For example, you might think, “I’m going to fail this presentation and lose my job.” While this is possible, we can balance it against other factors, like the fact that your boss is supportive of you, and that you can’t lose a job based on one presentation – that would be illegal! So, by unpacking the issue, we can see that the probability of it happening is very low, and this can alleviate a great deal of anxiety.’
By reframing your thoughts, you can reduce anxiety and approach situations with a clearer, more rational mindset.
- Connect with Others
Social support is vital for managing anxiety. Talking about your feelings with someone you trust can provide relief and perspective. Sometimes, just knowing that someone understands and cares can make a big difference.
If you’re feeling isolated, consider joining a support group, either in-person or online. Being around others who are going through similar experiences can be comforting and help you feel less alone.
Volunteering or engaging in community activities can also boost your mood and reduce anxiety by shifting your focus away from your worries and toward helping others.
- Limit Exposure to Stressors
While it’s impossible to eliminate all sources of stress from your life, you can take steps to reduce your exposure to unnecessary stressors. This might involve setting boundaries with others, learning to say no, or managing your time more effectively.
Identify the things that trigger your anxiety and develop a plan to address or avoid them. For example, if watching the news makes you anxious, consider limiting your news consumption or choosing specific times to check in on current events.
It’s also important to create a balanced routine that includes time for relaxation and self-care. This might mean scheduling regular breaks, taking time for hobbies you enjoy, or simply giving yourself permission to rest. Getting out into nature can have a positive impact on mental health, as can music therapy, which is also an NDIS-approved support that you may be eligible to access.
- Seek Professional Help When Needed
If your anxiety is severe or persistent, it may be helpful to seek professional help. A therapist or counsellor can work with you to develop coping strategies tailored to your specific needs. Therapies like CBT, exposure therapy, and mindfulness-based stress reduction (MBSR) have been shown to be effective for treating anxiety disorders.
In some cases, medication may be prescribed to help manage symptoms. It’s important to work closely with a healthcare provider to find the best treatment plan for you.
Conclusion
Managing anxiety is a lifelong journey that requires patience, persistence, and self-compassion. By incorporating these strategies into your daily life, you can reduce the impact of anxiety and find a greater sense of peace and well-being. Remember that it’s okay to ask for help and that you don’t have to face anxiety alone. With the right tools and support, you can lead a fulfilling, anxiety-free life.
