Have you experienced your heart racing faster as a response to a stressful situation? Did your palms ever get clammy when confronted with an overwhelming event or task? These are all typical symptoms of anxiety. It is your body’s natural response to stress and gets triggered by an event, a memory, or by a multitude of things in general. It is essential to identify your triggers and seek ways to cope with or manage anxiety.

11 tried and tested ways to manage anxiety

Practice deep breathing

Deep breathing increases the supply of oxygen to the brain and helps calm the system down. So, if you feel yourself becoming tense, inhale and exhale multiple times, and you will feel relaxed. It is an excellent activity to slow down and recenter your mind.

Write down your thoughts

Maintaining a journal to regularly jot your thoughts on paper or in the notes app can help you process your emotions. It also paradoxically eases anxiety. When you dump the thoughts hovering in your head on the paper, you can string them apart and try and get a new perspective. It is known as cognitive defusion, wherein you develop an observer or witness perspective for your thoughts. From the mindfulness perspective, it is decentering, a skill vital for change. It also helps better your meta-cognition skills, which helps with cognitive flexibility, quintessential for mental fitness.

Repeat it till you overcome it

Do you have a fear of going on the stage? You may be able to get rid of it if you continually push yourself. So, go on the stage repeatedly and perform. Of course, you will be very anxious at first, but over time it will reduce and stop bothering you eventually. So, take the troublesome route and do it over and over again. Likewise, if there is a thought that is bothering you, repeat it slowly and silently over and over again for twenty minutes. After a point, you will see your mind gets tired of the worry. This technique is also known as the boredom cure and helps ease anxiety. However, note that this step must be undertaken with caution. If the first attempt feels debilitating, take a step back and focus on calming techniques.

Have a schedule

Several things may happen every day that might disrupt your daily timetable. The lack of structure in your routine and the anxiety associated with it makes you feel nervous . So, sit down every night and create a schedule you will religiously follow the next day. Of course, you may have trouble following it initially, but in a few days, you can identify what and how much you can do during every hour of the day. While planning, do not forget to include the necessities like cleaning the house, cooking meals, working out, speaking to your family or friends, and completing your professional commitments. Incorporate healthy activities into your day, and try to make it a part of your routine to give yourself a feeling of achievement.

Get adequate sleep

There is a two-way relationship between sleep and anxiety. If you do not get enough sleep, you feel uneasy, and while anxious, you fail to sleep well. But a good night’s sleep can be an excellent way to tackle your anxiety. Adults need around seven to nine hours of sleep every night. It helps calm the mind and prepare better for the next day. If you cannot get the required sleep, you must plan your day, ensuring you go to bed and wake up at the same time every day.

Get involved in your community

Look for ways to be active or volunteer in your community. Studies suggest that helping others influences your brain’s oxytocin levels and helps with stress and anxiety management. Moreover, when you help others, you can focus on other people instead of focusing on things that make you anxious.

Be assertive

When you are assertive, you know how to communicate your feelings, wants, needs, opinions, and beliefs to others most honestly and directly without intentionally hurting their feelings. Often people with anxiety find it challenging to be assertive as they believe they have no right to speak up or hate conflicts. But, when you behave assertively, you develop stronger self-esteem that reduces anxiety and empowers you.

Accept and let go

At times, acceptance is the key. There will be situations where you cannot do anything about the things that trigger your anxiety. So, true peace comes from accepting and letting go of anything beyond your control but taking ownership of the things you can control. When you let go of things you cannot control, you reframe the situation and relieve yourself of the negative feelings and thoughts. It may not offer instant relief. However, it lowers anxiety symptoms eventually by changing your reaction and perspective.

Go to a calm, quiet space

When you feel anxious, look for a calm and quiet spot. It may be your car or even the bathroom. Shut the door, close your eyes, and picture a safe and serene place. It can be a location you went to as a child or someplace you love (like your parent’s home). Walk through it and picture what you hear, smell, and see. You can be as detailed as possible and let your mind spend some time relieving that peaceful setting.

Spend some time outdoors
Spending time outdoors can be an excellent way to improve your mental health. Being outdoors, where you absorb the sights and sounds of nature, can be calming for your mind and body. So, take some time and use it to clear your mind as you prepare yourself for the next challenge.

Distract yourself

Sometimes the most helpful way to cope with anxiety is to focus on something other than anxiety. You can call your friend, go for a quick jog, do some work around the house, or indulge in your favorite hobby. It will distract you from the thoughts that trigger anxiety and help you calm down.