8 Proven Strategies to Manage Anxiety and Improve Mental Wellness: Expert Tips

Anxiety disorders are the most common disorders in the world. They are mostly ignored and left untreated. WHO reports that 1 in 13 people globally suffers from anxiety. In fact, most people, at some point in time, may have suffered from the torments of anxiety disorders. So, in this blog, I will be talking about 8 incredible tips to manage the anxiety that no one ever talked about!

Anxiety can be extremely distressing and when it comes along with panic attacks it’s simply terrifying. The shortness of breath, pain in the chest, and dizziness in the head feel just like a heart attack.

Also, the impact of long-time anxiety on your overall health is detrimental. So, check out these tips that will help you manage your stress and anxiety naturally!

Also Read: Exposure Therapy in PTSD

Understand that you are anxious

Stress and anxiety may not have tell-tale symptoms. And many people may not even realize that they are anxious or stressed. So, here are a few symptoms to check out –

• Racing heart 
• Shortness of breath
• Feeling fearful 
• Feeling tense or jumpy
• Restlessness and/or irritability
• Upset stomach
• Headaches, fatigue, and insomnia
• Twitches, tremors, and/or excessive sweating

Also Read: 10 Easy and Natural Remedies for Anxiety

Incredible tips to manage anxiety

1. Count 5-4-3-2-1 to Coping 

It’s not that simple! This 5-4-3-2-1 coping technique is not merely counting the numbers but refocusing the mind on the surroundings, becoming more aware, and being mindful. 

This 5-4-3-2-1 coping technique shifts the focus on the present moment and stops fixating on anxious thoughts by using their five senses: sight, touch, hearing, smell, and taste.

• Count 5 – See and notice 5 things around you. It can be anything, anyone. Just count 5 things that you can see.
• Count 4 – Notice 4 things you can touch around you. It can be anything as simple as the ground under your feet, the pen in your hand. 
• Count 3 – Mark 3 things you can hear. It can be the horn of a vehicle, music, people talking or birds chirping. 
• Count 2 – Find 2 things that you can smell. It can be the palm of your hand, a flower, a pen, soap, or anything you can find.
• Count 1 – Notice 1 thing you can taste. It can be anything that you have handy. You just have to trigger your sense of taste. 

2. Drink less caffeine

If you are someone suffering from anxiety or panic disorders then the first thing you need to do is limit your caffeine. Anxiety causes exhaustion and fatigue and many people turn to coffee to get through the day. 

But this caffeine causes a spike in adrenaline levels, and this can cause anxiety or edginess in some people. Excess coffee in the day can also cause restlessness and sleep issues at night.

So, if you have noticed your heart beating fast or your mind getting distracted, then coffee isn’t the thing you should be leaning on. Even energy drinks or sugary beverages stimulate the nervous system and increase anxiety.

3. Eat to be fit

Skipping meals has become a new trend. Whether you call it intermittent fasting or brunching, most people of this modern generation have developed this habit of skipping meals, especially breakfast or lunch, which are the prime meals of the day.

This can lead to low blood sugar. Low blood sugar can trigger anxiety as the body produces more cortisol. I highly recommend that people shouldn’t be doing intermittent fasting without proper consultation. 

Eat lots of fruit and vegetables, and avoid too much sugar and carbs. 

4. Arrest your anxiety with a pen 

Writing is a scientifically proven technique to manage anxiety. Journaling works great in managing all types of anxieties. Documenting your worries not only helps in identifying the triggers but also helps you in understanding your inner thoughts. 

It gives you a vent to take out your blocked-up emotions and releases the negative energies stuck inside. Make sure to write your journal every day and not only the things that bother you but also three things that you are grateful for!

5. Tame your tense muscles

One of the best things to indulge in is a relaxing massage. A soothing massage is a great therapy for stress, tension, and anxiety. Massaging your muscles not only relaxes your body pain but also eases your mental stress. 

For patients suffering from stress and anxiety, I recommend hiring a professional massage therapist. Starting the day with a deep tissue massage lowers the levels of cortisol and increases oxytocin.  

It also helps with physical symptoms of stress, pain and blood pressure, and heart rate. For people suffering from PTSD, massage therapy is very helpful. It helps in healing the deepest scars!

6. Sweat your stress away

Exercise and Yoga can help calm anxiety. It helps decrease the stress hormones within the body and triggers the release of happy hormones. In fact, a 10-minute walk or meditation can make a difference. 

Exercise helps alleviate stress and calm the mind by stimulating chemicals in the brain called endorphins. Studies proved that yoga is very effective in managing stress, anxiety, and the side effects of these silent killers. 

Along with yoga and exercises, breathing practices can also help manage anxiety. Deep breathing increases the supply of oxygen to the brain and promotes a state of calmness. Pranayama combined with meditation is a very important tool to fight anxiety.

7. Get Enough Sleep

If you are feeling a bit anxious then go back a few nights and check out if you have been missing out on your sleep time. Whether it was binge-watching or some last-minute work assignments, sacrificing your sleep can trigger anxiety and stress. National Sleep Foundation says that lack of sleep can lead to anxiety disorders.

The best tip is to get at least 8 hours of sleep each night. If you are facing difficulty in sleeping then aromatherapy or relaxation techniques can help. Not taking care of these triggers can worsen your anxiety.

8. Manage your Time well

They say time is money. Most people are feeling anxious because they have so much on their plate with so little time. So, managing your time well will give you the little pockets to relax and rejuvenate. 

Always prioritize your tasks and allot the time to meet deadlines efficiently. Being in line with your work helps with peace of mind. It also makes you more confident and keeps your head bare of the burden.

Use a notepad, diary, or an app, but schedule your time well. Avoid multitasking and limit your time on the gadgets. 

Here are a few more tips that can help –

• It’s ok to take a break 
• Healing happens with self-care
• Listen to your favorite music 
• Socialize and build a social system
• Volunteer to help
• Write down the good things happening
• Celebrate the small thrills
• Read good books
• Avoid reading or watching shows that make you anxious.

Tips to Manage Anxiety – Takeaway

Feeling anxious before an important meeting is natural, but living with a ticking heart at all times is not. If you are jumpy, edgy, scared and you even don’t know why you are feeling so low, then that’s anxiety and you must address that!

The good news is that even the most extreme anxiety disorders can be cured. So, you don’t have to be like that for the rest of your life. Just follow these simple practices and work towards the change that you want in your life!