In today’s fast-paced world, many people experience some level of anxiety. Whether it’s momentary or a diagnosed condition, learning how to successfully navigate through it is important.  

Anxiety might stem from work pressures, personal relationships, health concerns, or uncertainties about the future. Fortunately, there are lots of tools and techniques that can help you navigate and alleviate the effects of anxiety. Here are some our clients find helpful:

1. Mindfulness and Meditation

Practicing mindfulness involves paying attention to the present moment without judgment. Meditation, a form of mindfulness, helps in calming the mind and reducing stress. Apps like Headspace and Calm offer free guided meditation sessions suitable for beginners and seasoned practitioners alike. Start small! Mindfulness can start with just a few seconds every day of introspection, and grow to be a valuable part of your daily routine. 

2. Deep Breathing Exercises

Controlled breathing techniques, such as diaphragmatic breathing or the 4-7-8 technique, can significantly reduce anxiety levels. These exercises help activate the body’s relaxation response, promoting a sense of calmness and reducing stress.

3. Regular Exercise

Engaging in physical activity releases endorphins, which act as natural mood lifters. Whether it’s yoga, running, dancing, or simply moving your body in the space it’s in, exercise is a powerful tool in managing anxiety by reducing tension and promoting better sleep.

4. Journaling

Writing down thoughts and feelings in a journal can be a cathartic experience. It allows individuals to explore their emotions, identify triggers, and gain perspective on their anxiety patterns. Journaling can also serve as a gratitude practice, focusing on positive aspects of life. There are guided journals as well as open notebooks for every type of writer. 

5. Therapy and Counseling

Seeking professional help through therapy or counseling provides individuals with tools to better understand their anxiety and learn coping mechanisms. Cognitive-behavioral therapy (CBT) and mindfulness-based therapies are particularly effective in managing anxiety disorders.

6. Limiting Caffeine and Alcohol

Both caffeine and alcohol can exacerbate anxiety symptoms. Limiting their intake or avoiding them altogether can contribute to a calmer state of mind. For even more physical body stability, try to stick to a daily routine and ensure you’re getting enough sleep. 

7. Creating a Support System

Talking to friends, family, or support groups about feelings and experiences can provide a sense of belonging and relief. Sharing experiences and receiving support from others facing similar challenges can be incredibly comforting. When you can, vent to coworkers, call your sister, and tell your mom you love her. 

8. Mindful Technology Use

While technology can offer helpful resources, excessive screen time and exposure to negative news can contribute to anxiety without us even being aware it’s happening. Setting boundaries and taking breaks from screens are great ways to refresh and remember what’s important. 

9. Time Management and Prioritization

Feeling overwhelmed by tasks and/or responsibilities can intensify anxiety. Effective time management techniques, such as the Eisenhower Matrix or Pomodoro Technique, help in prioritizing tasks and reducing stress levels. There are also many time management and productivity journals to help one manage their daily tasks. Don’t forget another key pro tip – ask for help! Reach out to your supervisor or coworkers at work, and/or talk to friends and family about childcare or other tasks that they could support. 

10. Self-Care Rituals

Engaging in activities that bring joy and relaxation – such as taking a bath, practicing hobbies, or enjoying nature – can significantly alleviate anxiety. Establishing a self-care routine fosters a sense of balance, control, and emotional well-being.

It’s essential to note that different tools work for different individuals, and a combination of strategies might be necessary to effectively manage anxiety. By incorporating these tools into daily life, individuals can take proactive steps toward managing anxiety and fostering a more balanced and fulfilling lifestyle. We hope these small steps towards self-care and managing anxiety can lead to significant improvements in your mental health and overall well-being.

If you’re dealing with severe or persistent anxiety symptoms, don’t hesitate to seek professional guidance: 

Learn more about anxiety disorders. 
PDG Therapy is currently accepting new clients. 
Contact the suicide helpline at 988.