Tackling Anxiety – Practical Strategies for Managing Anxiety Symptoms
Practical Strategies to Tackle Anxiety
It is normal for all of us to worry from time to time. Feeling worried or anxious can be a way we respond to stressful situations. For example, a new job, taking an exam, or social situations may provoke anxiousness. Some level of anxiety can be beneficial. It can help us recognize danger and focus our attention. It keeps us alert, makes us aware of risks, and motivates us to find a solution.
However, there are times when anxiety can become harmful. If our worry and anxiety impacts sleep, social life or work, there are some simple strategies that can help.
Anxiety might present as physical symptoms. For example, we might experience:
- Muscle tension
- Nausea
- Sweating
- Increased heart rate
- Shortness of breath
- Difficulty sleeping
A variety of coping strategies can help us deal with the anxiety that impacts our daily life. Try incorporating some of the following:
Routine is key!
It is very important to stick to a daily routine: eat healthy; do physical activity; keep a regular sleep schedule. Staying present and focusing on the moment is important.
Socialize with family & friends.
Quality time with supportive people can help alleviate symptoms.
Enjoy activities that relax and re-energize you.
Find activities that bring you joy and help “fill your bucket”.
Engage in self-care.
Give yourself permission to add activities you enjoy to your everyday life. These can look different for each person. Find something that works for you and go for it!
Avoid procrastination.
Putting things off can often increase our level of anxiousness. Breaking it down into small, manageable pieces is often a great way to reduce our uncomfortable feelings.
Breathe, breathe, and breathe some more!
Focusing on our breathing can slow down our heart rate and reduce anxious symptoms. Here is a simple exercise to try called box breathing:
- Inhale through your nose while counting to four
- Hold your breath and count to four
- Exhale while counting to four
- Hold your breath and count to four
- Repeat
Remember, you are always stronger than you think! You may not quite be where you want to be, but you are not where you used to be.
You can and will make it through.
Well done!
Blog Post by: Ryan Padar, Psychologist with Wildflowers
