Tips for Managing Anxiety
Strategies for Managing Anxiety
Anxiety is a common experience that affects many people. Anxiety is the body’s survival response and is activated as the body’s protective mechanism from immediate danger. For example, if a person was walking through a jungle and was faced with a tiger, the body would activate the fight, flight or freeze response to survive. In this example, it makes sense for the body to be in it’s survival state, however it can become difficult for people to manage anxiety when the survival response is frequently activated when there is no immediate or real danger. This can become dysfunctional when there is physical and emotional avoidance interfering with everyday tasks and social activities.
Types of Anxiety
Social Anxiety - fear of being judged by others.
Specific Anxiety - fear of object or situations (e.g. flying, heights, animals).
Agoraphobia - fear of feeling trapped and not being able to escape.
Generalised Anxiety - fear and worry uncontrollably about various different things.
Separation Anxiety - fear of separation from caregivers.
Panic Disorder - fear of having panic attacks and losing control.
Strategies
1. Regular Paced Breathing
When the anxiety response is activated body starts to prepare the body and it’s muscles to run or fight and causes shallow fast breathing. One way to send a message to the body that it is safe is to slow down breathing. One breathing technique I like to teach my clients is to count 4 seconds in and 4 second out. In addition apps like Smiling Mind can be a great place to start.
2. Refocusing attention aka Mindfulness
When the worry thoughts begin to flood the brain it can be difficult to break the cycle of anxiety. One way to do this is to refocus your attention by using your senses (vision, hearing, touch, smell, taste). For example, focusing on bouncing a ball, or squeezing the ball. Focusing on the sensations, sounds and movement of this task. The goal here is to refocus your attention away from your worry thoughts.
3. Engage in Regular Physical Activity
Regular exercise is not only beneficial for your physical health but also for your mental well-being. Activities such as yoga, walking, or cycling can help reduce anxiety by releasing endorphins and improving your mood.
4. Establish a Healthy Routine
Creating a structured daily routine can provide a sense of stability and predictability, which can be particularly comforting if you struggle with anxiety. Get enough sleep, eat balanced meals, and set aside time for relaxation and hobbies. A consistent routine can help reduce stress and improve overall well-being.
5. Practice Self-Compassion
Be kind to yourself and recognise that it’s okay to feel anxious. Avoid self-criticism and instead, treat yourself with the same compassion you would offer a friend. Journaling can be a helpful way to express and process your emotions, promoting a more positive self-dialogue.
6. Seek Professional Support
If your anxiety feels unmanageable, seeking professional support can be helpful. Psychologists can offer personalised strategies and therapeutic techniques to help you cope with thoughts, feelings and behaviours related to anxiety.
Start with one small step and apply one of these suggestions per day. Remember, it’s a journey, and finding what works best for you may take time. Be patient and persistent in your efforts, and don’t hesitate to seek professional support when needed.
