10 Effective Ways To Manage Anxiety

Anxiety comes in many forms and isn’t just about feeling nervous before a big test or an important meeting. It’s a natural response to stress, but when it becomes chronic, it needs attention.

There are various types of anxiety disorders.

One of the most common ones is Generalized Anxiety Disorder (GAD), but there is also Panic Disorder, Social Anxiety Disorder, and many others. Each comes with its own set of challenges and symptoms.

Causes of anxiety can be varied and sometimes complex.

Genetics can play a role, meaning if it runs in your family, you might be more prone to it. Your environment is also a factor – stressful life events, trauma, or ongoing stressful situations can contribute. Sometimes, anxiety can come out of nowhere without an obvious trigger.

Symptoms of chronic anxiety aren’t just mental; they can take a physical toll too.

You might experience restlessness, rapid heartbeat, excessive sweating, or trouble concentrating. It’s also common to feel overwhelmingly worried about everyday situations. Chronic anxiety can mess with your sleep, diet, and overall daily functioning.

Understanding that anxiety is a blend of mental and physical experiences is key to managing it. Acknowledging it is the first step toward finding the right strategies to cope and seek help if needed.

Lifestyle Changes to Manage and Reduce Anxiety

A healthy lifestyle isn’t just a catchphrase – it’s actually a powerful tool to help manage anxiety. Small changes in your daily routine can make a big difference in how you feel.

Exercise

Exercise, for instance, is a natural anxiety buster. Regular physical activity releases endorphins, the body’s natural mood lifters. You don’t have to train like an athlete – even a daily walk or light yoga can do wonders.

Diet

Eating well also plays a critical role. Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains gives your body the nutrients it needs to function at its best. Avoid excessive caffeine and sugar, which can aggravate anxiety symptoms.

Mindfulness

Mindfulness and relaxation techniques are worth a try too. Practices like meditation, deep breathing, and even progressive muscle relaxation can help calm your mind. There are plenty of apps and online resources to guide you through these exercises.

Sleep

Don’t underestimate the power of quality sleep. Establishing a regular sleep routine helps your body and mind recharge. Aim for 7-9 hours of sleep per night and create a restful environment free of electronic distractions.

Incorporating these lifestyle changes might not cure anxiety entirely, but they can significantly ease symptoms and improve your overall well-being. Consider them part of your anxiety management toolkit.

Therapeutic Approaches to Treat Anxiety

There are over 301 million people worldwide that struggle with some form of anxiety, and only 27.6% of them get the treatment they need. There’s no reason to delay however, as there is an array of options to choose from to help manage and overcome your anxiety symptoms.

Let’s explore some of the therapeutic options.

Cognitive Behavioral Therapy (CBT) is a game-changer for many dealing with anxiety.

It’s all about changing the negative thought patterns that fuel anxiety and replacing them with more balanced, realistic ones. CBT can be done on your own, but working with a therapist can provide more tailored guidance.

Medication can also play a role in managing anxiety, especially when it’s severe.

Antidepressants, benzodiazepines, and beta-blockers are some of the options that might be prescribed. Consulting with a healthcare provider is essential to find the right medication and dosage for you.

Finding a therapist might seem daunting, but it’s important to know you’re not alone.

Look for licensed professionals specializing in anxiety disorders. Many therapists now offer online sessions, making it easier to fit therapy into your schedule. Recommendations from friends or your primary care doctor can be helpful, too.

Talkspace is a therapy platform that checks all the boxes. They offer not only cognitive behavioral therapy (CBT), but also dialectical behavior therapy (DBT), emotion-based therapy, and grief counseling, just to name a few options. Additionally, the network of Talkspace therapists and psychiatric providers specialize in over 150 conditions and treatment options. Communication options are also abundant including live chat, 24/7 messaging, or video or phone calls, and there are also weekly workshops. To get a more in-depth understanding of what Talkspace is all about, check out my thorough review and figure out whether Talkspace is right for you.

Alternative Remedies and Natural Treatments

While it’s definitely important to seek the therapeutic approach to treating anxiety, natural remedies should not be underestimated. There are plenty of herbal remedies, treatments, and exercises to choose from as well.

Here are just a few.

Herbal supplements

Chamomile, lavender, and valerian root have been used for centuries to aid in relaxation and ease anxiety symptoms. They can be consumed as teas, capsules, or essential oils, though it’s a good idea to consult with a healthcare provider before starting any new supplement.

Acupuncture

Acupuncture is another alternative treatment to consider. This ancient Chinese therapy involves inserting thin needles into specific points on the body to promote balance and well-being. Many people find that regular acupuncture sessions help reduce stress and anxiety.

Yoga & Meditation

Yoga combines physical movement, breathing exercises, and meditation. Regular practice can improve both physical and mental well-being. Different styles cater to various needs, whether you’re looking for something vigorous or more restorative.

Just Breathe

Breathing exercises and meditation are straightforward techniques you can practice anywhere. Apps like Headspace or Calm offer guided sessions to get you started. Deep breathing exercises, in particular, can provide immediate relief when you feel anxiety coming on.

Long-term Strategies for Anxiety Management

Now, something just as important as therapy, medicine, or natural remedies is having some long term strategies to help cope with anxiety.

Building a strong support network can be incredibly helpful for managing anxiety.

Surrounding yourself with understanding friends and family can provide emotional support, and sometimes, talking about what you’re experiencing can make a big difference.

Keeping a journal is a great way to track your thoughts, feelings, and any triggers that might cause anxiety.

Writing things down helps in understanding patterns and offers a release for emotions, which can be particularly therapeutic.

Engaging in hobbies and interests keeps your mind occupied and provides a sense of accomplishment and joy.

Whether it’s gardening, painting, or playing a musical instrument, finding something you love can offer much-needed distraction and fulfillment.

Knowing when and how to seek professional help is another crucial part of long-term anxiety management.

Chronic anxiety often requires guidance from mental health professionals who can offer personalized treatment plans. It’s important to recognize when self-help strategies are not enough and reach out for professional support.

One Size Doesn’t Fit All

Fixing chronic anxiety often involves a combination of approaches, including lifestyle changes, therapy, medication, and support. It’s rare to find a one-size-fits-all solution, but understanding the range of options available can help you and your healthcare team create the most effective plan.

The best treatment for anxiety varies from person to person. What works for one individual might not work for another. The key is to remain patient and open to different strategies, including therapy, medication, lifestyle adjustments, and alternative treatments, to find what works best for you.