How to Stop Being So Anxious: 8 Proven Strategies

Introduction

Anxiety is a feeling of unease, worry, or fear that can range from mild to severe. It’s a normal emotion that everyone experiences from time to time. However, for some people, anxiety can become so intense and persistent that it interferes with their daily lives. According to the National Institute of Mental Health (NIMH), over 40 million adults in the United States suffer from an anxiety disorder.

Practicing Mindfulness and Relaxation Techniques

Mindfulness is the practice of being present in the moment and accepting one’s thoughts and feelings without judgment. Research has shown that mindfulness can be an effective tool for reducing anxiety. The following are some mindfulness and relaxation techniques that can help to manage anxious thoughts and emotions:

Meditation

Meditation is a practice of focusing on the breath and observing one’s thoughts and feelings without judgment. Studies have found that meditation can reduce symptoms of anxiety, improve mood, and even increase gray matter in the brain.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique used to reduce tension in the body. It involves tensing and then releasing each muscle group, starting with the feet and working up to the head. This technique has been found to be effective in reducing physical symptoms of anxiety, such as muscle tension and headaches.

Deep Breathing Exercises

Deep breathing exercises involve taking slow, deep breaths and focusing on the breath. This technique can help to reduce stress and promote relaxation. Research has found that deep breathing exercises can reduce symptoms of anxiety, such as heart rate, blood pressure, and respiration rate.

Yoga

Yoga is an ancient practice involving postures, breathing exercises, and meditation. Studies have found that yoga can reduce anxiety and improve overall well-being. Regular yoga practice can also help to reduce physical symptoms of anxiety, such as muscle tension and fatigue.

Exercise Regularly

Regular exercise has been found to be beneficial for both physical and mental health. Exercise releases endorphins, which are hormones that can help to improve mood and reduce stress. Studies have found that regular exercise can reduce symptoms of anxiety, such as restlessness and irritability.

Benefits of Exercise on Mental Health

Exercise has been found to be beneficial for mental health in numerous ways. It can help to reduce stress and improve mood. Exercise can also help to reduce rumination, which is when a person obsesses over negative thoughts and worries. Additionally, exercise can help to reduce insomnia and improve sleep quality, which can further reduce symptoms of anxiety.

Types of Exercise to Consider

There are many different types of exercise that can be beneficial for managing anxiety. Cardiovascular activities, such as running, biking, and swimming, can help to reduce stress and improve mood. Strength training can also help to reduce stress and improve self-esteem. Other forms of exercise, such as yoga and tai chi, can help to reduce physical symptoms of anxiety, such as muscle tension and fatigue.

Avoid Caffeine and Alcohol

Caffeine and alcohol are both known to worsen symptoms of anxiety. Caffeine is a stimulant that can increase alertness and nervousness. Studies have found that consuming too much caffeine can worsen symptoms of anxiety, such as restlessness and irritability.

Effects of Caffeine on Anxiety

Studies have found that consuming more than 400 mg of caffeine per day can increase symptoms of anxiety. Caffeine can also interfere with sleep, which can further increase anxiety. Therefore, it is important to limit caffeine intake if you are prone to anxiety.

Effects of Alcohol on Anxiety

Alcohol is a depressant that can initially reduce stress and anxiety. However, research has found that heavy drinking can worsen symptoms of anxiety. Additionally, alcohol can interfere with sleep, which can further increase anxiety.

Challenge Anxious Thoughts

Anxiety often involves unhelpful thinking patterns, such as catastrophizing and black-and-white thinking. It is important to challenge these thoughts and replace them with more helpful ones. Identifying and replacing negative thoughts can help to reduce symptoms of anxiety.

Identifying Unhelpful Thinking Patterns

The first step in challenging anxious thoughts is to identify unhelpful thinking patterns. Common unhelpful thinking patterns include catastrophizing (thinking of worst-case scenarios) and black-and-white thinking (seeing things as either all good or all bad). Once these patterns are identified, they can be challenged and replaced with more helpful thoughts.

Replacing Negative Thoughts with Positive Ones

Once unhelpful thinking patterns have been identified, it is important to replace them with positive thoughts. For example, if you are catastrophizing about a situation, it may be helpful to remind yourself that this is only one possible outcome and that there are other possibilities. It is also important to focus on the present moment and take note of any positive aspects of the current situation.

Seek Professional Help

For some people, anxiety can become so severe that professional help is necessary. If anxiety is interfering with daily life, it is important to seek professional treatment. There are a variety of options for professional help, including therapy, medication, and lifestyle changes.

Signs That Professional Treatment May Be Necessary

If anxiety is causing significant distress or interfering with daily life, it may be time to seek professional help. Signs that professional treatment may be necessary include difficulty sleeping, frequent panic attacks, and avoidance of social situations. It is important to speak to a doctor or mental health professional if these signs are present.

Options for Professional Help

There are a variety of options for professional help. Cognitive behavioral therapy (CBT) is a type of therapy that can help to identify and change unhelpful thought patterns and behaviors. Medication, such as antidepressants and anti-anxiety medications, can also be used to reduce symptoms of anxiety. Additionally, lifestyle changes, such as regular exercise and healthy eating, can help to reduce symptoms of anxiety.

Develop Healthy Coping Skills

It is important to develop healthy coping skills to help manage anxiety. Healthy coping skills can include physical activities, such as exercise and yoga, as well as cognitive activities, such as journaling and talking to a friend. Incorporating these skills into everyday life can help to manage anxiety.

Examples of Healthy Coping Strategies

Examples of healthy coping strategies include physical activities, such as walking, running, and yoga, as well as cognitive activities, such as journaling and talking to a friend. Other activities, such as reading, listening to music, and spending time outdoors, can also help to reduce anxiety.

How to Incorporate These Skills into Everyday Life

It is important to incorporate these skills into everyday life. Setting aside time each day to practice mindfulness and relaxation techniques can be beneficial for managing anxiety. Additionally, engaging in physical activities, such as walking or yoga, can help to reduce stress. Finally, developing healthy coping skills, such as journaling or talking to a friend, can help to manage anxious thoughts and feelings.

Conclusion

Anxiety can be overwhelming, but there are strategies that can help to manage it. Practicing mindfulness and relaxation techniques, such as meditation and deep breathing, can help to reduce anxious thoughts and emotions. Additionally, regular exercise, avoiding caffeine and alcohol, challenging anxious thoughts, and seeking professional help can all be beneficial for managing anxiety. Developing healthy coping skills, such as journaling or talking to a friend, can also help to reduce anxiety. By taking action and implementing these strategies, it is possible to reduce anxiety and reclaim control of your life.