Anxiety is a natural response to stress but when it becomes overwhelming, it can interfere with daily activities. Managing anxiety can be challenging but with the right techniques and coping skills, it’s possible to reduce its impact on your life.

What Is Anxiety?

Anxiety is a feeling of worry, nervousness or unease about something with an uncertain outcome. Some anxiety is a normal and often healthy emotion. However, when a person regularly feels disproportionate levels of anxiety, it might become a medical disorder.

Common symptoms of anxiety include:

  • Excessive worrying
  • Restlessness
  • Fatigue
  • Difficulty concentrating
  • Irritability
  • Muscle tension
  • Sleep disturbances

Anxiety management techniques

There are various ways to help patients manage anxiety effectively. If you or someone you love is experiencing relentless anxiety, try these strategies:  

Deep breathing and meditation exercises 

Deep breathing is a simple but effective technique to manage anxiety. It helps calm the mind and body by increasing oxygen flow and lowering stress hormones. 

Practice being present in the moment by paying attention to your breathing, sensations, and surroundings. Set aside time each day to sit quietly and focus on your breath.

Consistent moderate exercise

Regular physical activity is an excellent way to reduce anxiety. Exercise releases endorphins, which are natural mood lifters. Yoga combines physical movement with deep breathing and mindfulness, making it an effective anti-anxiety tool.

Cardiovascular exercise (like walking and swimming) plus strength training 3-5 days per week gets the heart pumping and naturally reduces depression and anxiety. 

Healthier lifestyle choices

Making healthy lifestyle choices can have a significant impact on managing anxiety. Eat a balanced diet rich in fruits, vegetables, lean proteins and whole grains.

Make sure you get enough sleep each night because lack of sleep can exacerbate anxiety. Limit caffeine and alcohol. Both caffeine and alcohol can increase anxiety levels, so try limiting their intake. 

Support systems

Having a strong support system can help you manage anxiety. Surround yourself with friends, family and loved ones who understand and support you. Share your feelings and concerns with someone you trust or consider finding a local or online support group where you can connect with others who are experiencing similar challenges.

Time management

  • Prioritize tasks based on importance  
  • Breaking tasks into smaller manageable steps can make them feel less overwhelming
  • Set realistic goals and avoid overcommitting  

Relaxation techniques

Incorporating relaxation techniques into your daily routine can help reduce anxiety. Try:

  • Progressive muscle relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head.
  • Visualization: Close your eyes and imagine a peaceful, calming scene, like a beach or a forest. Then breathe deeply for several minutes, tuning into the breath. 

Hobbies and leisure activities  

Engaging in hobbies and activities you enjoy can provide a distraction from anxiety and help you relax. Whether it’s reading, painting, gardening or playing a musical instrument, finding something you love can be therapeutic.

Limit screen time

Excessive screen time, especially on social media, can increase anxiety. Set boundaries for screen time and take regular breaks to disconnect and recharge.

While self-help techniques can be effective, there are times when professional help is necessary. If the anxiety is severe, persistent and interferes with your daily life, it may be time to seek help from a mental health professional.

Types of professional help are: 

  • Licensed therapists and counselors 
  • Psychiatrists who can prescribe medication  
  • Support groups led by a professional 

By understanding what anxiety is and implementing strategies – such as deep breathing, regular exercise and smarter lifestyle choices – you can take control of anxiety. 

Get help now

The Vines Hospital in Ocala, FL, provides individualized mental health and addiction treatments for adults and adolescents in an empathetic environment. To learn more about our treatments, visit the Programs and Services page.