How to deal with anxiety: Techniques that work

Anxiety is something that everyone experiences from time to time, but for some people, it can be more intense and harder to handle. Whether you feel anxious once in a while or it’s something you deal with regularly, it’s important to know the signs and learn how to manage it. Anxiety isn’t just about feeling nervous. It can show up in different ways, both physically and emotionally.

What are the symptoms of anxiety?

Anxiety can show itself in many forms. You might feel it in your body, or you might notice it more in your thoughts and feelings. Recognising the signs of anxiety can help you take steps to manage it better.

Emotional symptoms:

• Constant worry: You might find yourself worrying all the time, even about things that don’t seem important to others. It can feel like your mind won’t stop racing.
• Irritability: Anxiety can make you feel on edge or irritated by small things that wouldn’t normally bother you.
• Restlessness: Feeling like you can’t sit still or relax is common when you’re anxious. Your mind and body might feel constantly tense.
• Difficulty concentrating: When you’re anxious, it’s hard to focus. Your mind is busy with worries, making it hard to get things done.
• Feeling overwhelmed: Even simple tasks can feel too big to handle, and you might avoid doing them because they seem too hard.

Physical symptoms:

• Fast heartbeat: Anxiety can make your heart race, even if you’re not doing anything physical.
• Sweating: Some people sweat more when they feel anxious, even in cool environments.
• Shortness of breath: You might feel like you can’t catch your breath, which can make you feel even more panicked.
• Headaches or dizziness: Anxiety can cause tension headaches or make you feel lightheaded.
• Stomach problems: Feeling sick to your stomach, having cramps, or dealing with diarrhoea is common when you’re anxious.

These symptoms can happen slowly over time or hit you all at once, especially in stressful situations. If you notice these signs, you may need to take steps to manage your anxiety.

Quick ways to handle anxiety

When anxiety starts to take over, it can feel overwhelming. But there are simple things you can do to calm yourself down and manage your symptoms in the moment. These short-term techniques are designed to help you feel more in control when anxiety strikes.

1. Try deep breathing

Deep breathing is one of the easiest ways to calm anxiety. When you’re anxious, your breathing tends to be quick and shallow, which can make you feel more panicked. Taking slow, deep breaths helps your body relax.

How to do it:

• Find a comfortable place to sit or stand.
• Breathe in slowly through your nose for four seconds.
• Hold your breath for four seconds.
• Breathe out slowly through your mouth for four seconds.
• Keep repeating until you feel calmer.

This helps slow your heart rate and gives you something to focus on other than your anxious thoughts.

2. Use grounding techniques

Grounding helps bring your focus back to the present moment. When your mind is spinning with anxious thoughts, this can help you feel more stable and in control.

How to ground yourself:

• Look around the room and name five things you can see.
• Notice four things you can touch, like your clothing or the chair you’re sitting on.
• Listen for three things you can hear, like the sound of traffic or birds outside.
• Focus on two things you can smell.
• Think of one thing you can taste, even if it’s just the taste in your mouth.

Grounding helps distract your mind from worry by focusing on your surroundings, which can make your anxiety less intense.

3. Progressive muscle relaxation (PMR)

Anxiety makes your muscles tense, sometimes without you even noticing. PMR is a way to relax your body by tensing and releasing different muscle groups.

How to practise PMR:

• Start with your feet and tense the muscles for five seconds, then relax them.
• Move up to your legs, stomach, chest, arms, and face, tensing and relaxing each muscle group.
• Pay attention to how the tension leaves your body as you relax each part.

This can help you physically release the stress that anxiety builds up in your body, making you feel more relaxed.

Long-term tips for managing anxiety

To keep anxiety from becoming a constant problem, it’s important to make changes to your daily life. These long-term strategies can help you manage anxiety more effectively over time.

1. Live a healthy lifestyle

A healthy lifestyle can have a big impact on anxiety. Regular exercise, eating well, and getting enough sleep all play a role in keeping anxiety at bay.

Exercise: Moving your body is a great way to reduce anxiety. Exercise releases natural chemicals in your brain that help you feel better. Even simple activities like walking can help calm your mind.

Eat well: What you eat affects how you feel. Eating a balanced diet with fruits, vegetables, and whole grains can keep your mood steady. Try to limit caffeine and sugar, which can make anxiety worse.

Get enough sleep: Anxiety and sleep problems often go hand-in-hand. Getting enough rest can help lower anxiety. Try to go to bed at the same time each night, and create a relaxing bedtime routine to help you wind down.

2. Practice mindfulness

Mindfulness is about focusing on the present moment. It helps stop your mind from racing with worries about the future or things that have already happened.

How to practise mindfulness:

• Find a quiet place to sit and focus on your breath.
• Pay attention to how each breath feels as you inhale and exhale.
• If your mind starts to wander, gently bring your focus back to your breath.

Mindfulness can help you feel calmer and more in control, even when anxiety tries to take over.

3. Challenge negative thoughts

Anxiety often comes from negative thoughts. These thoughts can make situations seem worse than they are, which makes you feel more anxious. Learning to challenge these thoughts can help reduce anxiety.

How to challenge negative thoughts:

• When you have a negative thought, ask yourself if it’s really true. Is there evidence to support it, or is it just a fear?
• Think about what you would say to a friend who had that thought.
• Try to replace negative thoughts with more positive or realistic ones.

For example, if you’re worried about a work presentation, instead of thinking, “I’m going to mess up,” try, “I’ve prepared well, and I can handle it.”

4. Talk to someone

Talking to someone you trust, like a friend, family member, or therapist, can help you feel less alone with your anxiety. Sharing your feelings can lighten the load and help you work through your worries.

If your anxiety is affecting your day-to-day life, talking to a therapist can be especially helpful. They can teach you ways to cope with anxiety and help you find solutions.

When to get help for anxiety

If anxiety is making it hard for you to live your life, it might be time to get professional help. Therapy and, in some cases, medication can make a big difference.

Signs you should get help:

• You feel anxious most days, and it’s affecting your work, relationships, or health.
• You’ve tried coping strategies, but they’re not helping enough.
• You have panic attacks or feel like your anxiety is getting worse.
• You avoid certain places or situations because of anxiety.

Treatment options for anxiety

If you need help managing anxiety, there are different treatment options that can help.

Cognitive behavioural therapy (CBT): This is a type of therapy where you work with a therapist to change negative thinking patterns. It’s very effective in treating anxiety.

Medication: For some people, medication can help manage anxiety. A doctor might prescribe something like an antidepressant or anxiety medication to help balance your mood.

Support groups: Sometimes it helps to talk to others who are going through the same thing. Support groups can provide a space to share your experiences and learn from others.

How to prevent anxiety from getting worse

There are steps you can take to stop anxiety from growing into a bigger problem. Making small changes to your routine can help keep it under control.

• Take care of yourself: Make time to relax and do things you enjoy.
• Set realistic goals: Break tasks into smaller steps to avoid feeling overwhelmed.
• Avoid stimulants: Reduce caffeine and sugar, as they can make anxiety worse.
• Stick to a routine: Having a routine can help you feel more in control.
• Stay connected: Keep in touch with friends and family, as social support is important for mental health.

Conclusion: Managing anxiety takes time and practice

Anxiety is something that many people deal with, but there are ways to manage it. By using the tips in this guide and getting help if you need it, you can learn to handle anxiety better. Remember, it’s okay to reach out for support, and you don’t have to deal with anxiety alone.

If you’re struggling with anxiety, talking to a healthcare provider or therapist can help you find the best way to manage it and improve your quality of life.