5 Tips to Reduce Anxiety & Stress
anx·i·e·ty /aNGˈzīədē/: A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Anxiety is an abnormal and overwhelming sense of apprehension or fear often marked by physical signs, by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it.
Anxiety can strike at any time and for any reason. You could find yourself worrying about a deadline at work, your child’s grades, or even the uncertain future. You could have anxiety about a medical condition that’s been keeping you up at night. Or even just the stress of everyday life! It’s normal to feel anxious sometimes. Anxiety's purpose is to tell us there’s a problem — it’s our body trying to protect us. It can spur us on, help us stay alert, make us aware of risks, and motivate us to solve problems.
However, anxiety can be a problem if it’s affecting your ability to live your life. If your anxiety is ongoing, intense, hard to control, or out of proportion to your situation, it can be the sign of a mental health problem. If you think you may have anxiety, we’re here to help. But in the meantime, it may be useful to learn some ways to deal with stressors that could be contributing to these feelings of unease. Here are some quick and easy ways to reduce stress and anxiety.
Remember to Breathe
When we're anxious, our breath becomes rapid and shallow. Deep belly breathing helps decrease anxiety by stimulating the body’s relaxation response, lowering our heart rate and blood pressure. It’s a powerful technique that works because we can’t breathe deeply and be anxious at the same time. There are many variations to try, including this simple exercise:
Inhale deeply for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Repeat several times.
Get distracted
Try anything that redirects your attention away from distressing thoughts or emotions: run your fingers around the edge of your phone, put your hands under running cold water, color or draw on a piece of paper. Distractions work because the brain can’t be in 2 places at once, and shifting attention to any activity will interrupt a string of racing thoughts.
You can follow the 3-3-3 rule. This is a simple way to change your focus. Start by looking around you and naming three things you can see. Then listen. What three sounds do you hear? Next, move three parts of your body, such as your fingers, toes, or clench and release your shoulders.
Practice healthy habits
Anxiety is undoubtedly emotional but is also influenced by physical things we may not even think about. Increased use of caffeine, alcohol or nicotine consumption, and a poor diet might seem like ways to cope with stress in the moment, but may actually make anxiety worse. They can trigger your adrenal glands to release adrenaline, which is one of the main stress chemicals. Foods to avoid include salt and artificial additives, such as preservatives. Choose fresh, unprocessed foods whenever possible.
The mineral magnesium helps muscle tissue to relax, and a magnesium deficiency can contribute to anxiety, depression, and insomnia. Inadequate intake of vitamin B, calcium, and Omega-3 fatty acids can also exacerbate anxiety symptoms. Make sure your daily diet includes foods such as fatty fish, leafy green vegetables, and chamomile or green tea.
Physical activity can reduce feelings of anxiety, particularly cardiovascular exercises. See if skipping the second cold brew and taking a brisk walk brings your anxiety level down.
Clear Your Mind Through Meditation
In moments of anxiety and uncertainty, your mind can become cluttered with all sorts of negative thoughts. Practicing a simple meditation exercise can help quiet those thoughts, think more clearly, and focus on the present moment. Meditation comes in many forms – silent sitting with a clear mind to something more active, like mantra recitation (mantras are a word or phrase you repeat to focus your awareness) or walking meditation where you focus on the movement of your body and breath as you move through space. When you step away and take a few minutes to meditate, you can return to your day with a clearer head and a more positive perspective on your situation.
There are many apps available to make meditating easier. Some popular options are: Calm, Headspace, Buddhify and Simple Habit.
Be kind to yourself
If you struggle with anxiety, it’s especially important to make self-care a priority in your life. Sometimes you just need to do something to help you feel better. That may mean getting a massage, a soothing facial, or taking a bath. To relax quickly, put a warmed heat wrap around your neck and shoulders. Close your eyes and relax the muscles in your face and neck. Sometimes it helps to simply disconnect from the noise around you. Even if you only have a few minutes, turn off your electronics and let the world turn without you for a little while.
Make time for pleasurable activities. What do you like to do? Listen to music. Try aromatherapy with essential oils like lavender, which has been shown to reduce anxiety and improve sleep. Take a yoga class or follow along at home with a video on YouTube or Gaia. Cuddle with your pet. Read a feel-good novel. Watch a comedy. There are countless ways to prioritize yourself and consequently reduce symptoms of anxiety.