5 Strategies to Reduce Anxiety

Anxiety does not come with a warning label!

Sometimes, it appears in the form of a tight feeling in your chest before an important meeting. Other times, it manifests in the form of lying in bed at midnight while your brain keeps replaying conversations that happened a few days ago. The frustrating part is when you keep telling yourself to relax, but it does not work. 

The best approach is to give your mind and body tiny signals that you are safe. You do not need to change your entire life overnight. With a few steady habits, you can actually make anxious moments easy to handle. 

Focus on Your Breathing

Now, when you feel anxious, your breathing can become shallow and quick. Strangely, you might not notice it at first. This can actually make the feeling of panic even stronger. One simple way to interrupt this cycle of panic is to slow your breathing down. You might want to become conscious of your breathing and inhale gently through your nose. Proceed to exhale through your mouth. This way, you can help settle your body. 

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Define Your Worry Time

The thing about anxiety is that it loves an open schedule. 

Now, if you have nothing else to do, your mind might keep coming back to the same problem. We recommend setting only fifteen minutes for your worry time. During this time, you might want to write down what exactly is bothering you. You might find the solution to what you can do about the matter. 

You might be worried about an upcoming bill. Once you have a next step, your worries will diminish. 

Move First, Overthink Later

You do not need a hard workout session to calm your anxious mind. A short walk can actually help to break the pattern of sitting still and constantly worrying. The thing about physical movement is that it gives your attention to something real to focus on. You might start noticing the weather, passing cars, and other people around you. 

If it is impossible to walk, you can stretch, climb the stairs, and put on music while moving around. 

Slow Down Your Evenings

Many people actually expect their brains to automatically switch from work mode to sleep the very moment they get into bed. Nonetheless, this is not realistic in real life. We recommend giving yourself a short transition period. You might want to dim the lights, take a warm shower, and put away your phone.

Really Know When You Need Help

Self-help strategies have their very own place. However, anxiety should never become something that you have to deal with alone. If you find that your anxiety has started affecting your sleep, relationships, and appetite, we recommend talking to a qualified mental health professional. 

Therapy can help you understand how to manage anxiety. Asking for help is a sign of strength.

Conclusion

Reducing anxiety is not a magic trick. It is about allowing yourself small moments of control, especially when your mind feels calm. Slow your breathing. Move your body. More importantly, learn to set boundaries around your worry time. 

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Becky

Meet the award-nominated UK lifestyle blogger behind Spirited Puddle Jumper – a mum of three living in South East London! Becky shares the real ups and downs of family life, parenting tips, and lifestyle inspiration, proving that being a mum doesn’t mean you stop being fun or having other interests! Follow along for honest insights into UK family life and opinions on a whole range of topics, from travel and food, to beauty reviews, home and DIY, business and health and wellness.