20 simple strategies to manage anxiety

Anxiety is a natural human response to stress or perceived threats and can often be adaptive. Anxiety is a feeling of worry, apprehension, or unease, often related to an anticipated event or the unknowns of the future. While it's normal to experience occasional anxiety in response to stressful situations, such as speaking in public or facing a difficult decision, anxiety becomes problematic when it persists or impacts your ability to function day to day.

Symptoms of anxiety can vary drastically person to person. However, extreme anxiety for anyone can be dysregulating and scary. Though anxiety disorders often require further intervention such as therapy and/or medication, there are many grounding strategies that can support in minimizing the discomfort of anxiety. Different techniques will work for everyone, so, practice different skills to learn what is most helpful for you. Below is a list of 20 strategies that can be helpful in activating your parasympathetic nervous system (PNS – your “rest and digest” system) and minimizing arousal of the sympathetic nervous system (SNS – your “fight or flight” system).

1)    Deep Breathing: Practice deep breathing exercises to calm your mind and body.

2)    Progressive Muscle Relaxation: Relax different muscle groups one at a time, starting from your toes up to your head.

3)    Mindfulness Meditation: Focus on the present moment without judgment, letting go of worries about the past or future.

4)    Yoga: Incorporate yoga poses, breathing exercises, and meditation to promote relaxation.

5)    Guided Imagery: Use visualization techniques to imagine peaceful scenes or scenarios.

6)    Journaling: Write down your thoughts, feelings, and worries to gain perspective and reduce their intensity.

7)    Gratitude Practice: Regularly express gratitude for the positive aspects of your life to shift your focus away from anxiety.

8)    Grounding Techniques: Use your senses to ground yourself in the present moment, such as focusing on objects you can see, hear, touch, smell, or taste.

9)    Limiting News Consumption: Reduce exposure to negative news or social media content that may exacerbate anxiety.

10) Establishing a Routine: Create a structured daily routine to provide a sense of stability and predictability.

11) Setting Boundaries: Learn to say no to commitments or situations that cause excessive stress or overwhelm.

12) Prioritizing Self-Care: Make time for activities that bring you joy and relaxation, such as hobbies, reading, or spending time in nature.

13) Physical Activity: Engage in regular exercise that you enjoy to release endorphins and reduce stress.

14) Eating Balanced Meals: Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support overall well-being.

15) Limiting Caffeine and Alcohol: Reduce consumption of stimulants like caffeine and alcohol, as they can exacerbate anxiety symptoms.

16) Quality Sleep: Prioritize sleep hygiene by maintaining a regular sleep schedule and creating a restful sleep environment.

17) Social Support: Seek support from friends, family, or support groups to share your feelings and receive encouragement.

18) Laughing: Watch a funny movie, read a humorous book, or spend time with friends who make you laugh to boost your mood.

19) Limiting Screen Time: Reduce exposure to screens, especially before bedtime, to improve sleep quality and reduce anxiety.

20) Setting Realistic Goals: Break tasks into smaller, manageable steps and set achievable goals to reduce feelings of overwhelm.