Anxiety is a normal and common emotion everyone experiences at some point in their lives. However, when anxiety becomes chronic and interferes with daily functioning, it can be debilitating. If you’re struggling with anxiety, you’re not alone. There are many things you can do in the moment to reduce anxiety and find a sense of calm. Whether you’re at home, at work, or out in public, these strategies can help you manage your anxiety and find a sense of peace.
1. Practice Deep Breathing Exercises
Deep breathing is a simple yet effective way to calm the mind and reduce anxiety. Try taking slow, deep breaths in through your nose and out through your mouth, focusing on the sensation of the breath as it moves in and out of your body.
When we focus on our breath, it helps us become more mindful of the present moment and shifts our attention away from anxious thoughts and worries. This type of mindfulness can help us notice our anxious thoughts without becoming overwhelmed by them. Additionally, deep breathing helps to activate our body’s relaxation response, which helps reduce stress and feelings of anxiety.
2. Engage in Physical Activity
Exercise has been shown to be an effective way to reduce anxiety and improve overall mental health. Whether it’s a brisk walk outside, a yoga session, or a high-intensity workout, find a physical activity you enjoy and engage in it.
Use the energy from your anxiety to get your body moving. Exercise releases endorphins, which are hormones that help boost our mood and reduce feelings of stress and anxiety. Additionally, when we focus on the physical sensations in our bodies during exercise, it helps us become more aware of the present moment and shifts our attention away from anxious thoughts.
3. Practice Mindfulness
Mindfulness is the practice of bringing your attention to the present moment without judgment. It can be helpful to take a few minutes each day to sit quietly, focus on your breath, and let your thoughts pass by without getting caught up in them. However, when you feel anxiety creeping in, you can also practice mindfulness in the moment.
Take a few moments to pause, focus on your breath, and observe any physical sensations without judgment. Notice where you feel the tension in your body, then try to relax the muscles in that area as you exhale. Additionally, pay attention to your thoughts without trying to change them or judge them; just notice them and let them pass.
4. Seek Social Support
Sharing your feelings and concerns with a trusted friend or family member can be a great way to reduce anxiety. It’s also important to cultivate supportive relationships and surround yourself with positive and understanding people. If you don’t have a supportive network of friends and family, consider seeking the help of a mental health professional.
Talking to a therapist or counselor can help provide you with the tools and strategies to better manage anxiety. Additionally, knowing there is someone available to talk to at any time can be incredibly comforting and reduce feelings of loneliness and isolation.
5. Identify the Cause of Your Anxiety and Address It
When we better understand the cause of our anxiety, it can be easier to manage and prevent it. Try to identify what might be causing your anxiety and come up with a plan for addressing this head-on.
For example, if you’re feeling anxious about an upcoming deadline at work, make sure you have a plan in place that allows you to break down the project into smaller, more manageable tasks. Or, if you’re feeling anxious about a social situation, practice some deep breathing exercises before entering the room.
Sometimes, anxiety is caused by not eating or eating something your body doesn’t agree with. Be mindful of what you’re eating and make sure you’re getting enough nutrients.
Reduce Anxiety with Mile High Psychiatry
At Mile High Psychiatry, our team of mental health providers is dedicated to helping you reduce your anxiety. We understand the unique challenges everyone faces and provide a safe and supportive environment for working through them.
We offer individual therapy and medication management services to help you better manage your anxiety. Our goal is to help you understand the cause of your anxiety and develop tools and strategies to better manage it.
If you’re feeling overwhelmed by anxiety, don’t hesitate to reach out for help. Our team is here to support you on your journey toward a life free of anxiety. Contact us today to learn more about our services or schedule an appointment.